Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	42.2% 0.38mg	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	39.3% 3.15mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.7% 99g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3 times more Vitamin C and 4.9 times more Vitamin K than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Calcium and 1.5 times more Potassium than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 1.3 times more Magnesium, 2.3 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2 times more Omega 3 than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 10.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Common Cowpeas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.