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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	California Red Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	16% 468kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	27.6% 276mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.7% 99g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Common Cowpeas.
• Both Raw California Red 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 California Red Kidney Beans vs Boiled Common Cowpeas:

• Raw California Red Kidney Beans have 8.1 times more Calcium, 4.1 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.8 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Fiber and 3.2 times more Protein than Boiled Common Cowpeas.
• Both Raw California Red Kidney Beans and Boiled Common Cowpeas have similar amounts of Omega 3 per 5 oz.
• Both Raw California Red Kidney Beans as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.