Comparing Nutrients in 1 pound Canned Kidney Beans VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	82% 107g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	28% 20.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	33% 0.43mg	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	41% 163μg	160% 640μg	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	6.05% 5.44mg	13% 11.8mg	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	0.6% 0.091mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	93% 0.83mg	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	66.3% 5.3mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	156% 3.6mg	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	58.3% 408mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Frozen Young Cowpeas with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cooked Frozen Young Cowpeas with Salt:

• 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, 2.2 times more Vitamin C, 15 times more Vitamin E and 9 times more Vitamin K than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cooked Frozen Young Cowpeas with Salt:

• 1 pound of Canned Kidney Beans has 1.5 times more Calcium and 1.2 times more Sodium than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 1.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 3.8 times more Selenium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 1.6 times more Energy, 1.4 times more Omega 3, 1.6 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in one pound.