Comparing Nutrients in 500 calories Young Pods With Seeds Cowpeas VS Boiled Kidney Beans

Weight per 500 calories

• Young Pods With Seeds Cowpeas: 1136g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.9 times more energy per unit of mass than Raw Young Pods With Seeds Cowpeas, which is average in comparison to other foods. Young Pods With Seeds Cowpeas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	83% 108g	69% 89.8g	130g per day for Men 19-50 years
Sugars	79% 57.3g	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	99% 37.5g	66.3% 25g	38g per day for Men 19-50 years
Protein	67% 37.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	86% 773μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	215% 10.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.97mg	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	151% 602μg	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	417% 375mg	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	37% 5.57mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	298% 358μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	74% 739mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	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	142% 11.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	106% 739mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	72% 2443mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	26.4% 977g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Young Pods With Seeds Cowpeas have more Vitamin A, 2.7 times more Vitamin B1, 7 times more Vitamin B2, 6 times more Vitamin B3, 12.4 times more Vitamin B5, 4.2 times more Vitamin B6, 79.4 times more Vitamin C, 47.1 times more Vitamin E and 10.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Raw Young Pods With Seeds Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Young Pods With Seeds 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 Pods With Seeds Cowpeas vs Boiled Kidney Beans:

• Raw Young Pods With Seeds Cowpeas have 5.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium and 3.7 times more Water than Boiled All Types Kidney Beans.
• Both Raw Young Pods With Seeds Cowpeas and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Young Pods With Seeds Cowpeas have 1.2 times more Carbohydrate, 45.5 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Raw Young Pods With Seeds Cowpeas and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.