Comparing Nutrients in 500 calories Canned Broadbeans VS Boiled Common Cowpeas

Weight per 500 calories

• Canned Broadbeans: 704g
• Boiled Common Cowpeas: 431g

Boiled Common Cowpeas have 1.6 times more energy per unit of mass than Canned Broadbeans , which is average in comparison to other foods. Canned Broadbeans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Broadbeans or Boiled Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.2% 87.4g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14.2g	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	68.6% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.78% 7.04μg	0.48% 4.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.76mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	33% 0.43mg	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	58% 232μg	224% 897μg	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	14% 12.7mg	1.9% 1.72mg	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	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	18.3% 183mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	128% 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	88% 7.04mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	54.4% 228mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	89% 2.05mg	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	79.5% 556mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	35.2% 1198mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	213% 3190mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	15.3% 566g	8.16% 302g	3700g per day for Men 19-50 years

Canned Broadbeans VS Boiled Common Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Broadbeans or Boiled Common Cowpeas?

Lets compare vitamin content per 500 calories of Canned Broadbeans vs Boiled Common Cowpeas:

• 500 calories of Canned Broadbeans have 1.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 7.4 times more Vitamin C than Boiled Common Cowpeas.
• While 500 kcal of Boiled Common Cowpeas contain 6.2 times more Vitamin B1, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Broadbeans .
• 500 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Broadbeans vs Boiled Common Cowpeas:

• 500 calories of Canned Broadbeans have 1.8 times more Calcium, 1.4 times more Potassium, 185 times more Sodium and 1.9 times more Water than Boiled Common Cowpeas.
• While 500 kcal of Boiled Common Cowpeas contain 1.5 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Common Cowpeas contain similar levels of Magnesium, Manganese, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Common Cowpeas contain 7.3 times more Omega 3 than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Canned Broadbeans as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 500 calories.