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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	114% 3300kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	156% 203g	130g per day for Men 19-50 years
Sugars	NA	44.6% 32.3g	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	655% 249g	132% 50g	38g per day for Men 19-50 years
Protein	435% 244g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	50% 0.65mg	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	985% 3940μg	318% 1270μg	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	50% 45mg	24.4% 22mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	222% 266μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	195% 1950mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	148% 1.33mg	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	1169% 94mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	249% 5.7mg	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	579% 4050mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.4% 755g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 5.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5.1 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains more Vitamin A than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 1.5 times more Calcium, 8.3 times more Copper, 8.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 7.9 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium and 2.5 times more Zinc than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains 6.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 3.4 times more Energy, 1.2 times more Omega 3, 2.9 times more Carbohydrate, 5 times more Fiber and 7.7 times more Protein than Boiled Young Cowpeas .
• Both Raw California Red Kidney Beans as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.