Comparing Nutrients in 14 ounces Boiled Common Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	16% 460kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	16.7% 2.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	185% 241g	130g per day for Men 19-50 years
Sugars	18% 13g	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	68% 25.8g	267% 102g	38g per day for Men 19-50 years
Protein	54.8% 30.7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	47.3% 0.62mg	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	206% 826μg	23% 91μg	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	1.76% 1.6mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	589% 5.3mg	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	125% 9.96mg	253% 20.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	267% 1123mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	271% 6.24mg	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	88.5% 619mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	144% 4902mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	336% 37mg	11mg per day for Men 19-50 years
Water	7.5% 278g	1% 37.2g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 9 times more Vitamin B9 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Boiled Common Cowpeas have 7.5 times more Water than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.4 times more Calcium, 5 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium, 3.3 times more Selenium, 5.3 times more Sodium and 7.2 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• Raw Hyacinth Beans contain 3 times more Energy, 3.2 times more Fat, 5 times more Omega 6, 2.9 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.