Comparing Nutrients in 1 kilogram Boiled Young Cowpeas with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	112% 145g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	132% 50g	113% 43g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	57% 0.74mg	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	318% 1270μg	90% 360μg	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	24.4% 22mg	13.3% 12mg	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	14.7% 2.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	128% 1280mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	150% 1.35mg	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	140% 11mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	73% 1.68mg	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	73% 510mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	20.4% 755g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Canned Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas with Salt vs Canned Kidney Beans:

• 1 kilogram of Boiled Young Cowpeas with Salt has 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 3.5 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Kidney Beans.
• Both Boiled Young Cowpeas with Salt and Canned Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Young Cowpeas with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas with Salt vs Canned Kidney Beans:

• 1 kilogram of Boiled Young Cowpeas with Salt has 3.8 times more Calcium, 1.9 times more Magnesium, 3.4 times more Manganese, 1.8 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.8 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Canned Kidney Beans contain similar levels of Copper, Iron, Sodium and Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas with Salt has 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.6 times more Protein than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Canned Kidney Beans offer comparable quantities of Energy, Omega 3 and Fiber per one kilogram.
• Both Boiled and Drained Young Cowpeas with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.