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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	114% 3300kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	193% 251g	130g per day for Men 19-50 years
Sugars	NA	NA	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	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	441% 5.3mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	81.5% 1.06mg	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	468% 1870μg	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	44.4% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	195% 1950mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	228% 2.05mg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	383% 8.8mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	144% 16mg	11mg per day for Men 19-50 years
Water	3.18% 118g	17.3% 642g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Frozen 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 Frozen Young Cowpeas :

• 1 kilogram of California Red Kidney Beans has 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen Young Cowpeas .
• Both California Red Kidney Beans and Frozen Young Cowpeas provide similar amounts of Vitamin C per one kilogram.
• Both Raw California Red Kidney Beans as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 7.5 times more Calcium, 5.4 times more Copper, 4 times more Iron, 2.9 times more Magnesium, 3.3 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Zinc than Frozen Young Cowpeas .
• Both California Red Kidney Beans and Frozen Young Cowpeas contain similar levels of Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.4 times more Energy, 2.4 times more Carbohydrate, 5 times more Fiber and 2.7 times more Protein than Frozen Young Cowpeas .
• While 1 kg of Frozen Young Cowpeas , Unprepared contains 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in one kilogram.