Comparing Nutrients in 1 pound Navy Beans VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Navy Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	52.7% 1529kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	83% 108g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	76.4% 29g	38g per day for Men 19-50 years
Protein	181% 101g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Navy 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	293% 3.5mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	66.7% 667mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	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	311% 25mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	264% 1846mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	1.5% 55g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Cooked Frozen Young Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Navy 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 Navy Beans vs Cooked Frozen Young Cowpeas :

• 1 pound of Navy Beans has 3 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 15 times more Vitamin E and 14.7 times more Vitamin K than Raw Navy Beans.
• 1 pound of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Navy 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 Navy Beans vs Cooked Frozen Young Cowpeas :

• 1 pound of Navy Beans has 6.4 times more Calcium, 4.5 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 3.2 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cooked Frozen Young Cowpeas .

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has 2.6 times more Energy, 4.6 times more Omega 3, 2.6 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Cooked Frozen Young Cowpeas .
• Both Navy Beans and Cooked Frozen Young Cowpeas offer comparable quantities of Sugars per one pound.
• Both Raw Navy Beans as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.