Comparing Nutrients in 14 ounces Hyacinth Beans VS Boiled Common Cowpeas

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Hyacinth Beans VS Boiled Common Cowpeas per 14 oz

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

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

• 14 ounces of Hyacinth Beans have 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.
• While 14 oz of Boiled Common Cowpeas contain 9 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Raw Hyacinth Beans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth Beans have 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 and 7.2 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth Beans have 3 times more Energy, 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.
• 14 ounces of Boiled Common Cowpeas provide inadequate amounts of Omega 6