Comparing Nutrients in 1 pound Catjang Cowpeas VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.6% 1556kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	NA	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	128% 48.5g	297% 113g	38g per day for Men 19-50 years
Protein	193% 108g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	139% 1.8mg	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	725% 2898μg	447% 1787μg	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	7.56% 6.8mg	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	554% 5mg	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	564% 45mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	197% 4.54mg	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	284% 1987mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	183% 6237mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Catjang Cowpeas vs California Red Kidney Beans:

• 1 pound of Catjang Cowpeas has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.3 times more Vitamin B2 and 3 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Catjang Cowpeas vs California Red Kidney Beans:

• 1 pound of Catjang Cowpeas has 2.1 times more Magnesium, 1.5 times more Manganese, 2.8 times more Selenium, 5.3 times more Sodium and 2.4 times more Zinc than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.3 times more Calcium than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Catjang Cowpeas has 8.3 times more Fat, 3.9 times more Omega 3 and 10.4 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.3 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6