Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	16% 468kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.32g	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	93% 35.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	10.4% 0.13mg	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	140% 558μg	50% 200μg	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	7.1% 6.38mg	4.1% 3.7mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	29% 0.26mg	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	166% 13.3mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	48.7% 1.12mg	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	82% 574mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 4.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• Raw California Red Kidney Beans have 8.5 times more Calcium, 6 times more Copper, 4.4 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 5.6 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Frozen Young Cowpeas have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.5 times more Energy, 2.5 times more Carbohydrate, 3.9 times more Fiber and 2.9 times more Protein than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.