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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Young Cowpeas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	33.4% 970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	175% 228g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	4.4% 3.2g	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	132% 50g	195% 74g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	128% 1280mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	20.4% 755g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Young Cowpeas has more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin C and 3.2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Young Cowpeas as well as Boiled Red 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 vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Young Cowpeas has 4.6 times more Calcium and 2.1 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Copper, 2.6 times more Iron and 2.8 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Boiled Red Kidney Beans contain similar levels of Magnesium, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 10.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Energy, 2.5 times more Omega 3, 1.5 times more Fiber and 2.7 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Young Cowpeas as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.