Comparing Nutrients in 1 kilogram Young Cowpeas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	31% 900kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	145% 188g	112% 145g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	52.7% 29.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	420% 1680μg	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	27.8% 25mg	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

	Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	126% 1260mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	138% 11mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	75.7% 530mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21% 772g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 4.7 times more Vitamin B9 and 2.1 times more Vitamin C than Canned All Types Kidney Beans.
• Both Raw Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Young Cowpeas 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 Young Cowpeas vs Canned Kidney Beans:

• Raw Young Cowpeas have 3.7 times more Calcium, 1.9 times more Magnesium, 3.3 times more Manganese, 1.8 times more Potassium, 2.6 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Phosphorus and 74 times more Sodium than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Cowpeas have 1.3 times more Carbohydrate and 1.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 and 1.8 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Young Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.