Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Cooked Frozen Young Cowpeas

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Cooked Frozen Young Cowpeas: 379g

Royal Red Kidney Beans have 2.5 times more energy per 100g than Cooked Frozen Young Cowpeas . It has high energy density when compared to other foods. Boiled and Drained Frozen Young Cowpeas having average energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Cooked Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Royal Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	3.54% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	100% 38g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	27.7% 0.36mg	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	149% 597μg	134% 534μg	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	7.6% 6.84mg	11% 9.85mg	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	7.58% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	20% 199mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	77.4% 0.7mg	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	165% 13.2mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	130% 3mg	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	88% 617mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	49% 5.38mg	11mg per day for Men 19-50 years
Water	0.49% 18g	6.77% 250g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cooked Frozen Young Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Cooked Frozen Young Cowpeas ?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 500 calories of Royal Red Kidney Beans have 1.5 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 500 calories of Royal Red Kidney Beans have 2.3 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus and 1.4 times more Potassium than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.8 times more Manganese, 2.6 times more Selenium and 1.3 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.6 times more Fiber than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.9 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 500 calories.