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

Weight per 300 calories

• Cooked Frozen Young Cowpeas: 227g
• Boiled California Red Kidney Beans: 242g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled California Red 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	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.28% 0.048g	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	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	14% 10g	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	38.3% 14.5g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled California Red 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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.7% 83.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	77.7% 0.7mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	33.5% 0.77mg	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	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.38% 162g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Boiled California Red Kidney Beans?

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

• 300 calories of Cooked Frozen Young Cowpeas have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Frozen Young Cowpeas have 2.3 times more Manganese, 2.7 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.1 times more Calcium, 1.7 times more Copper and 1.5 times more Iron than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Young Cowpeas have 3.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Fiber than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.