Comparing Nutrients in 1 pound Hyacinth Beans VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Energy	54% 1560kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	NA	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	306% 116g	127% 48g	38g per day for Men 19-50 years
Protein	194% 108g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	427% 5.13mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	125% 1.6mg	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	718% 2871μg	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	0% 0mg	7.56% 6.8mg	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	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Calcium	59% 590mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	673% 6.06mg	426% 3.83mg	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	289% 23mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	306% 1284mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	301% 6.93mg	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	241% 1687mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	165% 5602mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	383% 42mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Common Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Hyacinth Beans vs Common Cowpeas:

• 1 pound of Hyacinth Beans has 1.3 times more Vitamin B1 than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 27.5 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Common Cowpeas provide similar amounts of Vitamin B5 per one pound.
• Both Raw Hyacinth Beans as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth Beans vs Common Cowpeas:

• 1 pound of Hyacinth Beans has 1.6 times more Copper, 1.5 times more Magnesium and 2.8 times more Zinc than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.6 times more Iron than Raw Hyacinth Beans.
• Both Hyacinth Beans and Common Cowpeas contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth Beans has 2.1 times more Omega 6 and 2.4 times more Fiber than Common Cowpeas.
• Both Hyacinth Beans and Common Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per one pound.