Comparing Nutrients in 14 ounces Canned Cowpeas VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Canned Cowpeas	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	10.5% 306kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	33.6% 19g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	11.3% 0.15mg	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	50.6% 202μg	3.97% 16μg	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	12% 10.7mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	150% 1.35mg	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	48% 3.85mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	83% 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	39.7% 278mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	8.54% 316g	7.4% 274g	3700g per day for Men 19-50 years

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

• Canned Common Cowpeas have 2 times more Vitamin B2, 1.2 times more Vitamin B6, 12.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While Boiled Hyacinth Beans contain 3.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Boiled Hyacinth Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Common Cowpeas as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Common Cowpeas have 41.9 times more Sodium than Boiled Hyacinth Beans.
• While Boiled Hyacinth Beans contain 2 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 4.1 times more Zinc than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Boiled Hyacinth Beans have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Hyacinth Beans contain 1.5 times more Energy, 1.6 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Canned Common Cowpeas.
• Both Canned Common Cowpeas as well as Boiled Hyacinth Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.