Comparing Nutrients in 1 kilogram Catjang Cowpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Catjang Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	204% 3.26g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	459% 596g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	282% 107g	400% 152g	38g per day for Men 19-50 years
Protein	426% 239g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	302% 15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	305% 3.97mg	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	1598% 6390μg	985% 3940μg	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	16.7% 15mg	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	85% 850mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1177% 10.6mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	1244% 100mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	793% 3330mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	671% 15.4mg	483% 11mg	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	626% 4380mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	404% 13750mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	254% 28mg	11mg per day for Men 19-50 years
Water	3% 111g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Catjang Cowpeas has 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Vitamin B2 and 3 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Catjang Cowpeas vs Red Kidney Beans:

• 1 kilogram of Catjang Cowpeas has 1.5 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Selenium, 4.8 times more Sodium and 2.2 times more Zinc than Red Kidney Beans.
• Both Catjang Cowpeas and Red Kidney Beans contain similar levels of Calcium, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Catjang Cowpeas has 2 times more Fat and 2.5 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6