Comparing Nutrients in 7 ounces Boiled Yardlong BeanVS Leafy Tips Cowpeas

Macros Ratio

Protein Fat Carbs

Boiled Yardlong Bean

21%

77%

Leafy Tips Cowpeas

43%

51%

7 oz ▼

Macro Nutrients

Boiled Yardlong Beanvs Leafy Tips Cowpeas

3.2%93kcal

Energy

2%57.5kcal

93 kcalvs57.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g

Fat

0.51%0.5g

0.2 gvs0.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g

Saturated Fat

0.41%0.13g

0.052 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g

Omega 3

5.46%0.087g

0.034 gvs0.087 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.28%0.048g

Omega 6

0.7%0.12g

0.048 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.2g

Carbohydrate

7.36%9.57g

18.2 gvs9.57 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.97%5.02g

Protein

14.5%8.14g

5.02 gvs8.14 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Yardlong Beanvs Leafy Tips Cowpeas

5.07%45.6μg

Vitamin A

7.94%71.4μg

RAE, retinol activity equivalents

45.6 μgvs71.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

58.5%0.7mg

Thiamine

0.17 mgvs0.7 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B2

26.7%0.35mg

Riboflavin

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.8%1.25mg

Vitamin B3

14%2.22mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs2.22 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.02%0.1mg

Vitamin B5

2.4%0.12mg

Pantothenic acid

0.1 mgvs0.12 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.66%0.048mg

Vitamin B6

27%0.35mg

Pyridoxine

0.048 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg

Vitamin B9

50%200μg

Folates and Folic Acid

89.3 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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35.7%32mg

Vitamin C

79.4%71.4mg

Ascorbic acid

32 mgvs71.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Yardlong Beanvs Leafy Tips Cowpeas

8.73%87.3mg

Calcium

12.5%125mg

87.3 mgvs125 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.093mg

Copper

42%0.38mg

0.093 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.3%1.94mg

Iron

47.6%3.8mg

1.94 mgvs3.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

20.3%85.3mg

83.3 mgvs85.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg

Manganese

44%1mg

0.4 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

2.55%18mg

113 mgvs18 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%575mg

Potassium

26.6%903mg

575 mgvs903 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.4%2.98μg

Selenium

3.25%1.8μg

2.98 μgvs1.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.93%14mg

7.94 mgvs14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg

Zinc

5.23%0.58mg

0.71 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%174g

Water

4.8%178g

174 gvs178 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Yardlong Bean vs Leafy Tips Cowpeas:

Raw Leafy Tips Cowpeas contain 1.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Yardlong Bean.
Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Vitamin B5 per 7 oz.
Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Yardlong Bean vs Leafy Tips Cowpeas:

Boiled and Drained Yardlong Bean has 6.3 times more Phosphorus, 1.7 times more Selenium and 1.2 times more Zinc than Raw Leafy Tips Cowpeas.
While Raw Leafy Tips Cowpeas contain 1.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 2.5 times more Manganese and 1.6 times more Potassium than Boiled and Drained Yardlong Bean.
Both Boiled and Drained Yardlong Bean and Raw Leafy Tips Cowpeas have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Yardlong Bean has 1.6 times more Energy and 1.9 times more Carbohydrate than Raw Leafy Tips Cowpeas.
While Raw Leafy Tips Cowpeas contain 2.6 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Yardlong Bean.
Both Boiled and Drained Yardlong Bean as well as Raw Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Yardlong BeanVS Boiled Leafy Tips CowpeasLeafy Tips CowpeasVS Boiled Leafy Tips Cowpeas

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Comparing Nutrients in 7 ounces Boiled Yardlong BeanVS Leafy Tips Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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