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

Weight per 500 calories

• Cooked Frozen Young Cowpeas: 379g
• Canned Kidney Beans: 595g

Cooked Frozen Young Cowpeas have 1.6 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 500 calories - Cooked Frozen Young Cowpeas or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	3.54% 0.6g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	63.8% 24.2g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	57.4% 32g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	34% 0.44mg	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% 534μg	53.6% 214μg	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	11% 9.85mg	7.94% 7.14mg	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	7.58% 1.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.7% 87mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	89.3% 0.8mg	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	100% 8.03mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	43.5% 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	66% 462mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	49% 5.38mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	6.77% 250g	12.6% 465g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Young Cowpeas have 1.4 times more Vitamin B1, 2.5 times more Vitamin B9, 1.4 times more Vitamin C, 9.5 times more Vitamin E and 5.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2 than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Young Cowpeas have 3 times more Manganese, 2.4 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 93 times more Sodium and 1.9 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Young Cowpeas have 1.5 times more Sugars than Canned All Types Kidney Beans.
• Both Boiled and Drained Frozen Young Cowpeas and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.