Comparing Nutrients in 14 ounces Boiled Young Cowpeas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.3% 385kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	17.7% 13g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	52.2% 20g	45% 17g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22.6% 0.29mg	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	126% 504μg	35.7% 143μg	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	9.7% 8.73mg	5.3% 4.76mg	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	5.82% 0.87mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	51% 508mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	59.5% 0.54mg	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	55.6% 4.45mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	29% 0.67mg	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	29% 202mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	8.1% 300g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Cowpeas vs Canned Kidney Beans:

• Boiled and Drained Young Cowpeas have 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 3.5 times more Vitamin B9, 1.8 times more Vitamin C, 11 times more Vitamin E and 6.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Boiled and Drained Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Cowpeas vs Canned Kidney Beans:

• Boiled and Drained Young Cowpeas have 3.8 times more Calcium, 1.9 times more Magnesium, 3.4 times more Manganese, 1.8 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Phosphorus and 74 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas have 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3 and Fiber per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.