Comparing Nutrients in 14 ounces Common Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	46% 1334kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	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	183% 238g	185% 241g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	111% 42g	267% 102g	38g per day for Men 19-50 years
Protein	167% 93g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	628% 2512μg	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	6.6% 5.95mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	43.7% 437mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	373% 3.35mg	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	410% 33mg	253% 20.2mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	267% 1123mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	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	240% 1683mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	130% 4413mg	144% 4902mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	336% 37mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Hyacinth Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Common Cowpeas versus 14 oz of Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Common Cowpeas have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.5 times more Vitamin B9 than Hyacinth Beans.
• While 14 oz of Raw Hyacinth Beans contain 1.3 times more Vitamin B1 than Raw Common Cowpeas.
• Both Raw Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Common Cowpeas have 1.6 times more Iron than Hyacinth Beans.
• While 14 oz of Raw Hyacinth Beans contain 1.6 times more Copper, 1.5 times more Magnesium and 2.8 times more Zinc than Raw Common Cowpeas.
• Both Common Cowpeas and Hyacinth Beans contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Hyacinth Beans contain 2.1 times more Omega 6 and 2.4 times more Fiber than Raw Common Cowpeas.
• Both Common Cowpeas and Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.