Comparing Nutrients in 1 kilogram Frozen Young Cowpeas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	48% 1390kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.68g	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	193% 251g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	160% 89.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	468% 1870μg	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	44.4% 40mg	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	NA	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

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	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	294% 23.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	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	174% 1220mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	17.3% 642g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Young Cowpeas vs Canned Kidney Beans:

• Frozen Young Cowpeas , Unprepared have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5.2 times more Vitamin B9 and 3.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Frozen Young Cowpeas , Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Young Cowpeas , Unprepared have 1.5 times more Copper, 2 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium and 49.3 times more Sodium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Young Cowpeas , Unprepared have 1.7 times more Energy, 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Frozen Young Cowpeas , Unprepared and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Frozen Young Cowpeas , Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.