Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Canned Kidney Beans	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.45% 4.68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11% 0.14mg	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	12.8% 51μg	73.7% 295μg	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% 1.7mg	0.63% 0.57mg	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	0.19% 0.028mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.25μg	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	20.7% 1.66mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	29.3% 0.67mg	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	18.2% 128mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3% 111g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Common Cowpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Boiled Common Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Common Cowpeas with Salt:

• 5 ounces of Canned Kidney Beans have 2.4 times more Vitamin K than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 1.7 times more Vitamin B1, 3 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Common Cowpeas with Salt:

• 5 ounces of Canned Kidney Beans have 1.4 times more Calcium and 1.2 times more Sodium than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 2 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Common Cowpeas with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Common Cowpeas with Salt contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Common Cowpeas with Salt offer comparable quantities of Omega 3 per five ounces.
• Both Canned All Types Kidney Beans as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in five ounces.