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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Energy	12.7% 367kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.32% 0.39g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	18.8% 13.6g	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	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	23.4% 0.3mg	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	191% 762μg	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	12.6% 11.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 132mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	65.5% 0.59mg	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	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	110% 2.54mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	19% 10.4μg	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	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS 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 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 Young Cowpeas :

• 1 lb of Raw Young Cowpeas contains more Vitamin A, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 7.3 times more Vitamin B9 and 3.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Cowpeas provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 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 Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2 times more Phosphorus and 64 times more Sodium than Young Cowpeas .
• While 1 lb of Raw Young Cowpeas contains 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Potassium, 2.1 times more Selenium and 1.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and 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 1.8 times more Protein than Young Cowpeas .
• While 1 lb of Raw Young Cowpeas contains 1.3 times more Carbohydrate and 1.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Cowpeas offer comparable quantities of Energy, Omega 3 and Fiber per one pound.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in one pound.