Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Canned Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Energy	29% 840kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	462% 600g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	95% 69g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	279% 106g	38g per day for Men 19-50 years
Protein	93% 52.2g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	275% 3.57mg	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	90% 360μg	1583% 6330μg	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	13.3% 12mg	16.7% 15mg	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	1.33% 0.2mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Calcium	34% 340mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	939% 8.45mg	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	146% 11.7mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	664% 15.3mg	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	129% 900mg	606% 4240mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	21% 780g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Common Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Common Cowpeas:

• 1 kg of Raw Common Cowpeas contains 7.4 times more Vitamin B1, 4.4 times more Vitamin B2, 5 times more Vitamin B3, 10.9 times more Vitamin B5, 4.8 times more Vitamin B6, 17.6 times more Vitamin B9 and 19.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Common Cowpeas provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Common Cowpeas:

• 1 kilogram of Canned Kidney Beans has 18.5 times more Sodium and 6.5 times more Water than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 3.2 times more Calcium, 6.3 times more Copper, 7.1 times more Iron, 6.8 times more Magnesium, 9.1 times more Manganese, 4.7 times more Phosphorus, 4.7 times more Potassium, 10 times more Selenium and 7.3 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Common Cowpeas contains 4 times more Energy, 2.4 times more Omega 3, 3.2 times more Omega 6, 4.1 times more Carbohydrate, 3.7 times more Sugars, 2.5 times more Fiber and 4.5 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6