Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Boiled Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	20% 576kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	71% 92g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20.2% 14.7g	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	76.4% 29g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22.7% 0.29mg	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	147% 590μg	144% 576μg	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	11% 9.98mg	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	0.91% 0.14mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	67% 0.6mg	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	126% 10mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	113% 2.6mg	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	89.4% 626mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Boiled Young Cowpeas :

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin C, 7.3 times more Vitamin E and 3.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Boiled Young Cowpeas :

• Boiled All Types Kidney Beans have 1.6 times more Copper, 2 times more Iron and 2.7 times more Phosphorus than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 3.7 times more Calcium, 1.3 times more Manganese and 2.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Energy, 2.5 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 10.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.