Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	19.4% 562kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	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	111% 42g	76.4% 29g	38g per day for Men 19-50 years
Protein	74% 41.4g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	30% 299mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 1 lb of Boiled and Drained Frozen Young Cowpeas contains 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 1 pound of Boiled California Red Kidney Beans has 2.9 times more Calcium, 1.6 times more Copper and 1.4 times more Iron than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 2.5 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas contain similar levels of Magnesium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.5 times more Fiber than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 3.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.