Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Boiled California Red Kidney Beans have 3.6 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	6.23% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	79% 103g	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	99% 37.5g	NA	38g per day for Men 19-50 years
Protein	65.7% 37g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	139% 1.8mg	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	74.6% 298μg	96% 382μg	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	5.38% 4.84mg	278% 250mg	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 California Red Kidney Beans	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	26.6% 266mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	116% 1.04mg	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	150% 12mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	140% 3.22mg	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	79% 552mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	7.3% 270g	35.6% 1316g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Young Pods With Seeds Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Young Pods With Seeds Cowpeas?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Boiled Young Pods With Seeds Cowpeas:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain more Vitamin A, 2.5 times more Vitamin B1, 5.3 times more Vitamin B2, 5.4 times more Vitamin B3, 10.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 51.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Boiled Young Pods With Seeds Cowpeas:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 3 times more Calcium, 3.1 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium and 4.9 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Young Pods With Seeds Cowpeas contain similar levels of Copper, Iron and Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 5.9 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Young Pods With Seeds Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 500 calories.