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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	33.4% 970kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	114% 148g	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	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	222% 266μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	128% 1280mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	127% 2.9mg	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	73% 510mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	56.4% 6.2mg	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 VS Canned Red Kidney Beans with Liquids per 1 kg

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

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

• 1 kilogram of Boiled Young Cowpeas has more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.5 times more Vitamin B9, 2.8 times more Vitamin C and 6.5 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• Both Boiled Young Cowpeas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Young Cowpeas as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Young Cowpeas has 4.4 times more Calcium, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Phosphorus and 64 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 1.3 times more Omega 3, 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Fiber per one kilogram.
• Both Boiled and Drained Young Cowpeas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.