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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.3% 385kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	2.52% 0.43g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	17.7% 13g	1.75% 1.27g	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	52.2% 20g	67% 25.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	51% 508mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.1% 300g	7.2% 266g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Cowpeas have more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin C, 7.3 times more Vitamin E and 3.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Boiled 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 Boiled Kidney Beans:

• Boiled and Drained Young Cowpeas have 3.7 times more Calcium, 1.2 times more Magnesium, 1.3 times more Manganese and 2.3 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 2 times more Iron and 2.7 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas have 10.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 2.5 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.