Comparing Nutrients in 1 pound Boiled Common Cowpeas with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Common Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	72.4% 94g	209% 271g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	77.6% 29.5g	297% 113g	38g per day for Men 19-50 years
Protein	62.6% 35g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	236% 943μg	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	2% 1.8mg	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	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.6μg	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	142% 11.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	101% 708mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Common Cowpeas with Salt 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 Boiled Common Cowpeas with Salt vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 2.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Common Cowpeas with Salt.
• 1 pound of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Common Cowpeas with Salt 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 Boiled Common Cowpeas with Salt vs California Red Kidney Beans:

• 1 pound of Boiled Common Cowpeas with Salt has 21.8 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 8.1 times more Calcium, 4.1 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled Common Cowpeas with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 2.8 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Fiber and 3.2 times more Protein than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and California Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• Both Boiled Common Cowpeas with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.