Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	42.8% 1240kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	69.5% 50.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	163% 91g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	189% 9.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	133% 1.73mg	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	133% 530μg	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	367% 330mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	263% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	66% 660mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	111% 1mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	134% 3.08mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Young Pods With Seeds Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Young Pods With Seeds 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 Young Pods With Seeds Cowpeas:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains more Vitamin A, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 27.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Young Pods With Seeds Cowpeas:

• 1 kilogram of Boiled California Red Kidney Beans has 2.9 times more Copper, 3 times more Iron, 2.1 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 2.5 times more Zinc than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Young Pods With Seeds Cowpeas contain similar levels of Calcium, Magnesium and Manganese per one kilogram.
• 1 kilogram of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.8 times more Energy, 2.4 times more Carbohydrate, 2.8 times more Fiber and 2.8 times more Protein than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in one kilogram.