Comparing Nutrients in 500 calories Frozen Young Cowpeas VS Boiled Kidney Beans

Weight per 500 calories

• Frozen Young Cowpeas: 360g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Young Cowpeas or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	47.3% 18g	66.3% 25g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.6% 14.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	36.3% 0.47mg	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	168% 673μg	128% 512μg	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	16% 14.4mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.35% 94mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	94% 0.85mg	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	106% 8.45mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	73.6% 1.7mg	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	62.7% 439mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.24% 231g	7.12% 264g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Frozen Young Cowpeas , Unprepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Young Cowpeas , Unprepared have 1.9 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans contain 1.5 times more Omega 3 and 1.4 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.