Comparing Nutrients in 300 calories Canned Cowpeas VS Hyacinth Beans

Weight per 300 calories

• Canned Cowpeas: 390g
• Hyacinth Beans: 87.2g

Raw Hyacinth Beans have 4.5 times more energy per unit of mass than Canned Common Cowpeas, which is high in comparison to other foods. Canned Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Canned Cowpeas or Hyacinth Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Canned Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	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	34% 13g	58.8% 22.3g	38g per day for Men 19-50 years
Protein	33% 18.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	9.12% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.62% 1.38mg	8.78% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	10.4% 0.14mg	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	49.7% 199μg	5% 20μg	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	11.7% 10.5mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	129% 1.16mg	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	47.2% 3.78mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	58.8% 247mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	59.6% 1.37mg	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% 273mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	31.7% 1077mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.96μg	13% 7.15μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	1.22% 18.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	73.7% 8.1mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.22% 8.2g	3700g per day for Men 19-50 years

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

• Canned Common Cowpeas have 2.4 times more Vitamin B2, 1.3 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 3.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Cowpeas vs Hyacinth Beans:

• Canned Common Cowpeas have 1.3 times more Selenium, 62.3 times more Sodium and 37.9 times more Water than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 1.5 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 1.6 times more Potassium and 3 times more Zinc than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Hyacinth Beans contain 1.7 times more Fiber than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Canned Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.