Comparing Nutrients in 100 calories Frozen Young Cowpeas VS Red Kidney Beans

Weight per 100 calories

• Frozen Young Cowpeas: 72g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 2.4 times more energy per unit of mass than Frozen Young Cowpeas , Unprepared, which is high in comparison to other foods. Frozen Young Cowpeas having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Young Cowpeas or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	12% 4.5g	38g per day for Men 19-50 years
Protein	11.5% 6.46g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	9.06% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.6% 135μg	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.2% 2.88mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.42% 39.6mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.63mg	14.3% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.8mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.3mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.094% 3.5g	3700g per day for Men 19-50 years

Frozen Young Cowpeas VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Young Cowpeas or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Frozen Young Cowpeas vs Red Kidney Beans:

• 100 calories of Frozen Young Cowpeas have 2.2 times more Vitamin C than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Young Cowpeas , Unprepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Young Cowpeas vs Red Kidney Beans:

• 100 calories of Frozen Young Cowpeas have 1.9 times more Manganese, 2.7 times more Selenium and 1.4 times more Zinc than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans contain similar levels of Iron and Magnesium per 100 calories.
• 100 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Red Kidney Beans contain 1.3 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 calories.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.