Comparing Nutrients in 300 calories Red Kidney Beans VS Boiled Young Cowpeas with Salt

Weight per 300 calories

• Red Kidney Beans: 89g
• Boiled Young Cowpeas with Salt: 319g

Red Kidney Beans have 3.6 times more energy per 100g than Boiled Young Cowpeas with Salt. It has high energy density when compared to other foods. Boiled and Drained Young Cowpeas with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Boiled Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Red Kidney Beans	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	14.2% 10.3g	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	35.6% 13.5g	42% 16g	38g per day for Men 19-50 years
Protein	36% 20g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	28% 4.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.83% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	16% 0.21mg	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	87.7% 351μg	101% 405μg	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	4.45% 4mg	7.8% 7.02mg	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	1.25% 0.19mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	7.4% 74mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	79.4% 1.83mg	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	51.6% 361mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	14.5% 7.98μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	6.5% 241g	3700g per day for Men 19-50 years

Red Kidney Beans VS Boiled Young Cowpeas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Boiled Young Cowpeas with Salt?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Boiled Young Cowpeas with Salt:

• 300 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Young Cowpeas with Salt.
• While 300 kcal of Boiled and Drained Young Cowpeas with Salt contain more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Young Cowpeas with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Boiled Young Cowpeas with Salt:

• 300 calories of Red Kidney Beans have 1.5 times more Copper, 1.7 times more Iron and 2.2 times more Phosphorus than Boiled Young Cowpeas with Salt.
• While 300 kcal of Boiled and Drained Young Cowpeas with Salt contain 5.5 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 2.8 times more Selenium, 71.7 times more Sodium, 1.3 times more Zinc and 23 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Young Cowpeas with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.5 times more Omega 3 and 2 times more Protein than Boiled Young Cowpeas with Salt.
• While 300 kcal of Boiled and Drained Young Cowpeas with Salt contain 5.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Young Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Cowpeas with Salt provide inadequate amounts of Omega 6 in 300 calories.