Comparing Nutrients in 1 pound Young Pods With Seeds Cowpeas VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	79.6% 103g	130g per day for Men 19-50 years
Sugars	31.5% 23g	2% 1.45g	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	39.4% 15g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	26.7% 15g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	42% 0.54mg	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	60% 240μg	147% 590μg	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	166% 150mg	6.05% 5.44mg	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	15% 2.22mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	122% 1.1mg	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	56.7% 4.54mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	94% 2.16mg	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	42% 295mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Young Pods With Seeds Cowpeas vs Boiled Red Kidney Beans:

• 1 pound of Young Pods With Seeds Cowpeas has more Vitamin A, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6, 27.5 times more Vitamin C, 16.3 times more Vitamin E and 3.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.5 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Pods With Seeds Cowpeas vs Boiled Red Kidney Beans:

• 1 pound of Young Pods With Seeds Cowpeas has 2.3 times more Calcium, 1.3 times more Magnesium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.4 times more Copper, 2.9 times more Iron, 1.5 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.1 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• 1 pound of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Pods With Seeds Cowpeas has 15.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.9 times more Energy, 3.2 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.6 times more Protein than Raw Young Pods With Seeds Cowpeas.
• 1 pound of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.