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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	20% 576kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.8% 0.65g	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	72.4% 94g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20.6% 15g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	35% 0.45mg	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	236% 943μg	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	2% 1.8mg	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	0.91% 0.14mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	135% 1.2mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	94% 2.15mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	37% 1261mg	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	53% 5.85mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.6% 318g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3 times more Vitamin C and 4.9 times more Vitamin K than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.5 times more Calcium and 1.5 times more Potassium than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.3 times more Magnesium, 2.3 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2 times more Omega 3 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 10.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.