Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	42.8% 1240kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	183% 238g	130g per day for Men 19-50 years
Sugars	NA	61.5% 44.6g	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	245% 93g	168% 64g	38g per day for Men 19-50 years
Protein	163% 91g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	73% 0.95mg	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	185% 740μg	353% 1410μg	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	29% 26mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	66% 660mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	204% 1.84mg	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	373% 30mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	344% 7.9mg	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	196% 1370mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	18% 669g	18% 661g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 1 kg of Boiled and Drained Frozen Young Cowpeas contains 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 1 kilogram of Boiled California Red Kidney Beans has 2.9 times more Calcium, 1.6 times more Copper and 1.4 times more Iron than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 2.5 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Fiber than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 3.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.