Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Energy	3.96% 115kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.87% 4.25g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.3% 0.095mg	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	8.15% 32.6μg	59.5% 238μg	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	1.26% 1.13mg	3.94% 3.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Young Cowpeas	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20.5% 0.18mg	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	22% 1.77mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	34.5% 0.79mg	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	21.5% 150mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3% 111g	2.96% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Young Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Young Cowpeas :

• 5 oz of Raw Young Cowpeas contain more Vitamin A, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 7.3 times more Vitamin B9 and 3.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Cowpeas provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Young Cowpeas :

• 5 ounces of Canned Red Kidney Beans with Liquids have 2 times more Phosphorus and 64 times more Sodium than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 4.3 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 1.7 times more Potassium, 2.1 times more Selenium and 1.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Cowpeas contain similar levels of Copper, Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Protein than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Cowpeas offer comparable quantities of Energy, Omega 3 and Fiber per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.