Comparing Nutrients in 500 calories Young Cowpeas VS Boiled Kidney Beans

Weight per 500 calories

• Young Cowpeas: 556g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Raw Young Cowpeas , which is average in comparison to other foods. Young Cowpeas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	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% 1.94g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	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	80.5% 105g	69% 89.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	73% 27.8g	66.3% 25g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.06mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	233% 933μg	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	15.4% 14mg	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

	Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	70% 700mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	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	76.4% 6.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	42% 294mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	70.4% 2394mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	23.2% 12.8μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have more Vitamin A, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Young Cowpeas have 5.1 times more Calcium, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium, 3 times more Selenium, 1.4 times more Zinc and 1.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron and 1.8 times more Phosphorus than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Young Cowpeas have 13.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Omega 3 and 2.1 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.