Comparing Nutrients in 500 calories Catjang Cowpeas VS California Red Kidney Beans

Weight per 500 calories

• Catjang Cowpeas: 146g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	29.7% 0.48g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	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	41% 15.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	62% 34.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	46.3% 0.6mg	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% 931μg	149% 597μg	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	2.43% 2.2mg	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.4% 124mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	185% 1.67mg	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	181% 14.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	66% 1.5mg	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	91% 638mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	5.64% 84.5mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.48% 18g	3700g per day for Men 19-50 years

Catjang Cowpeas VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Catjang Cowpeas vs California Red Kidney Beans:

• 500 calories of Catjang Cowpeas have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.3 times more Vitamin B2 than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Catjang Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Catjang Cowpeas vs California Red Kidney Beans:

• 500 calories of Catjang Cowpeas have 2 times more Magnesium, 1.5 times more Manganese, 2.7 times more Selenium and 2.3 times more Zinc than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.4 times more Calcium than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Potassium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Catjang Cowpeas have 3.7 times more Omega 3 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.4 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Catjang Cowpeas as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.