Comparing Nutrients in 300 calories Catjang Cowpeas VS Canned Kidney Beans

Weight per 300 calories

• Catjang Cowpeas: 87.5g
• Canned Kidney Beans: 357g

Catjang Cowpeas have 4.1 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Catjang Cowpeas or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Catjang Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	37.3% 21g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.19% 1.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.59mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	20.3% 0.26mg	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	140% 559μg	32% 129μg	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	1.46% 1.3mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.43% 74.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	53.6% 0.48mg	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	109% 8.7mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	69.3% 291mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	26% 0.6mg	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	54.7% 383mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.96μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.4% 50.7mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.34mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	7.53% 279g	3700g per day for Men 19-50 years

Catjang Cowpeas VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Catjang Cowpeas or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Catjang Cowpeas vs Canned Kidney Beans:

• 300 calories of Catjang Cowpeas have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 4.3 times more Vitamin B9 than Canned Kidney Beans.
• Both Catjang Cowpeas and Canned Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• Both Raw Catjang Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Catjang Cowpeas vs Canned Kidney Beans:

• 300 calories of Catjang Cowpeas have 1.9 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 1.4 times more Potassium, 2.5 times more Selenium and 3.3 times more Zinc than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.6 times more Calcium, 20.8 times more Sodium and 28.8 times more Water than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Canned Kidney Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned All Types Kidney Beans contain 1.6 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Canned Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Raw Catjang Cowpeas as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.