Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	California Red Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	45% 1310kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	260% 99g	68% 25.8g	38g per day for Men 19-50 years
Protein	173% 97g	54.8% 30.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	30.5% 0.4mg	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	391% 1564μg	206% 826μg	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	20% 18mg	1.76% 1.6mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	77.4% 774mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	464% 37mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	82% 1.9mg	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	230% 1607mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Common Cowpeas:

• Raw California Red Kidney Beans have 2.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Common Cowpeas.
• Both Raw California Red Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Common Cowpeas:

• Raw California Red Kidney Beans have 8.1 times more Calcium, 4.1 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.8 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Fiber and 3.2 times more Protein than Boiled Common Cowpeas.
• Both Raw California Red Kidney Beans and Boiled Common Cowpeas have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.