Comparing Nutrients in 300 calories Boiled Hyacinth Beans VS Canned Cowpeas

Weight per 300 calories

• Boiled Hyacinth Beans: 256g
• Canned Cowpeas: 390g

Boiled Hyacinth Beans have 1.5 times more energy per 100g than Canned Cowpeas. It has average energy density when compared to other foods. Canned Common Cowpeas having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Hyacinth Beans or Canned Cowpeas?

Macros Ratio

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

Macro Nutrients

	Boiled Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	41% 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	NA	34% 13g	38g per day for Men 19-50 years
Protein	37.3% 21g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	8.62% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.5% 0.18mg	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	2.56% 10.3μg	49.7% 199μg	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	0% 0mg	11.7% 10.5mg	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

	Boiled Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	50.6% 0.46mg	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	147% 11.7mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	48% 1.1mg	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	44% 308mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	25.4% 864mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	13% 7.18μg	16.3% 8.96μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	4.8% 177g	8.4% 310g	3700g per day for Men 19-50 years

Boiled Hyacinth Beans VS Canned Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth Beans or Canned Cowpeas?

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

• 300 calories of Boiled Hyacinth Beans have 2.3 times more Vitamin B1 than Canned Cowpeas.
• While 300 kcal of Canned Common Cowpeas contain 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 19.4 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Canned Cowpeas provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Boiled Hyacinth Beans as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Hyacinth Beans have 1.3 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.3 times more Potassium and 2.7 times more Zinc than Canned Cowpeas.
• While 300 kcal of Canned Common Cowpeas contain 63.6 times more Sodium and 1.8 times more Water than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Canned Cowpeas contain similar levels of Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled Hyacinth Beans and Canned Common Cowpeas have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Hyacinth Beans and Canned Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Hyacinth Beans as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in 300 calories.