Comparing Nutrients in 1 kilogram Boiled Common Cowpeas with Salt VS Boiled Hyacinth Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	40% 1160kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	NA	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	159% 207g	130g per day for Men 19-50 years
Sugars	45.5% 33g	NA	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	171% 65g	NA	38g per day for Men 19-50 years
Protein	138% 77.3g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	28.5% 0.37mg	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	520% 2080μg	10% 40μg	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	4.44% 4mg	0% 0mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	379% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	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	314% 25mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	210% 4.82mg	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	223% 1560mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	19% 700g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Common Cowpeas with Salt vs Boiled Hyacinth Beans with Salt:

• Boiled Common Cowpeas with Salt have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While Boiled Hyacinth Beans with Salt contain 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Common Cowpeas with Salt vs Boiled Hyacinth Beans with Salt:

• Boiled Common Cowpeas with Salt have 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• While Boiled Hyacinth Beans with Salt contain 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Manganese, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Hyacinth Beans with Salt contain 1.7 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled Common Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.