Comparing Nutrients in 500 calories Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt

Weight per 500 calories

• Boiled Hyacinth Beans with Salt: 427g
• Boiled Common Cowpeas with Salt: 431g

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

Discover which food has more nutrients per 500 calories - Boiled Hyacinth Beans with Salt or Boiled Common Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.48g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14.2g	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	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	62% 34.8g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	33% 0.43mg	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	4.27% 17μg	224% 897μg	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	0% 0mg	1.9% 1.72mg	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	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 13μg	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	245% 19.6mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	83.4% 350mg	54.4% 228mg	420mg per day for Men 19-50 years
Manganese	89.6% 2.06mg	89% 2.05mg	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	73.3% 513mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	35.2% 1198mg	3400mg per day for Men 19-50 years
Selenium	21.8% 12μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	69.2% 1038mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	8% 295g	8.16% 302g	3700g per day for Men 19-50 years

Boiled Hyacinth Beans With Salt VS Boiled Common Cowpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Hyacinth Beans with Salt or Boiled Common Cowpeas with Salt?

Lets compare vitamin content per 500 calories of Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 500 calories of Boiled Hyacinth Beans with Salt have 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• While 500 kcal of Boiled Common Cowpeas with Salt contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52.4 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 500 calories of Boiled Hyacinth Beans with Salt have 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Potassium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• While 500 kcal of Boiled Common Cowpeas with Salt contain 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt contain similar levels of Manganese, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in 500 calories.