Comparing Nutrients in 300 calories Cooked Frozen Young Cowpeas VS Boiled Kidney Beans

Weight per 300 calories

• Cooked Frozen Young Cowpeas: 227g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	41.4% 54g	130g per day for Men 19-50 years
Sugars	14% 10g	1.04% 0.76g	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	38.3% 14.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	22% 0.28mg	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	80% 320μg	76.8% 307μg	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	6.57% 5.9mg	3.15% 2.83mg	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	4.55% 0.68mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.7% 83.6μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	56.7% 0.51mg	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	60.2% 4.8mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	44% 1mg	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	39.6% 277mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Young Cowpeas vs Boiled Kidney Beans:

• Boiled and Drained Frozen Young Cowpeas have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin C, 9.6 times more Vitamin E and 4.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Young Cowpeas vs Boiled Kidney Beans:

• Boiled and Drained Frozen Young Cowpeas have 1.8 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Young Cowpeas have 13.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.