Comparing Nutrients in 300 calories Boiled Common Cowpeas VS Canned Kidney Beans

Weight per 300 calories

• Boiled Common Cowpeas: 259g
• Canned Kidney Beans: 357g

Boiled Common Cowpeas have 1.4 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Common Cowpeas or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Common Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41.3% 53.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	44.2% 17g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	35.7% 20g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	134% 538μg	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	1.15% 1.03mg	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	4.83% 0.72mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	81% 6.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	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	57.6% 403mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.47μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	4.9% 181g	7.53% 279g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 1.3 times more Vitamin B1, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9 and 10.1 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2, 4.1 times more Vitamin C and 3.3 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled Common Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Common Cowpeas have 1.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 102.2 times more Sodium and 1.5 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Common Cowpeas have 1.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Omega 3 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled Common Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.