Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	12.7% 367kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	71% 92g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 132mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	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	77.4% 1161mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Boiled Young Cowpeas :

• 1 pound of Canned Red Kidney Beans with Liquids has 1.2 times more Vitamin B6 than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains more Vitamin A, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.5 times more Vitamin B9, 2.8 times more Vitamin C and 6.5 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Cowpeas provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Boiled Young Cowpeas :

• 1 pound of Canned Red Kidney Beans with Liquids has 2.1 times more Phosphorus and 64 times more Sodium than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 4.4 times more Calcium, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Cowpeas contain similar levels of Copper, Iron and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.6 times more Protein than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 1.3 times more Omega 3, 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Cowpeas offer comparable quantities of Energy and Fiber per one pound.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in one pound.