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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Catjang Cowpeas	Recommended Dietary Allowance
Energy	3.96% 115kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	65% 84.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	40% 15g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	39.4% 0.51mg	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	226% 906μg	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	2.36% 2.13mg	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	4.1% 41mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	167% 1.5mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	95% 2.2mg	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	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3% 111g	0.42% 15.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Catjang 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 Catjang Cowpeas:

• 5 oz of Raw Catjang Cowpeas contain 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 11.6 times more Vitamin B5, 4.5 times more Vitamin B6 and 27.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 4.4 times more Sodium and 7.1 times more Water than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 2.9 times more Calcium, 7.2 times more Copper, 8 times more Iron, 11.1 times more Magnesium, 5.3 times more Manganese, 4.1 times more Phosphorus, 5.3 times more Potassium, 8.3 times more Selenium and 9.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Catjang Cowpeas contain 4.2 times more Energy, 5.8 times more Fat, 6.4 times more Omega 3, 6.8 times more Omega 6, 4 times more Carbohydrate, 2.5 times more Fiber and 4.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6