Comparing Nutrients in 14 ounces Cooked Frozen Young Cowpeas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	68.4% 89g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	NA	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	67% 25.4g	97% 37g	38g per day for Men 19-50 years
Protein	60% 33.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	31.8% 0.41mg	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	140% 560μg	73.4% 294μg	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	11.5% 10.3mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	127% 1.15mg	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	105% 8.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	55% 1.26mg	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	69% 484mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.1% 262g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Young Cowpeas versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Frozen Young Cowpeas have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Young Cowpeas vs Boiled California Red Kidney Beans:

• 14 ounces of Cooked Frozen Young Cowpeas have 2.5 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.9 times more Calcium, 1.6 times more Copper and 1.4 times more Iron than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Young Cowpeas have 3.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.5 times more Fiber than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.