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

Weight per 300 calories

• Frozen Young Cowpeas: 216g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 2.4 times more energy per unit of mass than Frozen Young Cowpeas , Unprepared, which is high in comparison to other foods. Frozen Young Cowpeas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	28.4% 10.8g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.96% 8.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	27% 0.35mg	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	101% 404μg	87.7% 351μg	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	9.6% 8.63mg	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.6% 56mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	63.4% 5.07mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	43% 0.99mg	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	37.6% 263mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.86% 13mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.28% 10.5g	3700g per day for Men 19-50 years

Frozen Young Cowpeas VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Young Cowpeas have 2.2 times more Vitamin C than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Young Cowpeas , Unprepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Young Cowpeas have 1.9 times more Manganese, 2.7 times more Selenium and 1.4 times more Zinc than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain 1.3 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.