Comparing Nutrients in 500 calories Boiled Common Cowpeas VS Boiled California Red Kidney Beans

Weight per 500 calories

• Boiled Common Cowpeas: 431g
• Boiled California Red Kidney Beans: 403g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Common Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	69.5% 90g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	73.7% 28g	99% 37.5g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32.3% 0.42mg	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	224% 897μg	74.6% 298μg	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	1.9% 1.72mg	5.38% 4.84mg	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	8.05% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	129% 1.17mg	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	135% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	55.8% 1.3mg	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	96% 672mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	8.16% 302g	7.3% 270g	3700g per day for Men 19-50 years

Boiled Common Cowpeas VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Common Cowpeas have 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• Both Boiled Common Cowpeas as well as Boiled 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 Boiled Common Cowpeas vs Boiled California Red Kidney Beans:

• 500 calories of Boiled Common Cowpeas have 1.6 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.6 times more Calcium and 1.4 times more Potassium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Magnesium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas have 2.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Fiber than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled Common Cowpeas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.