Comparing Nutrients in 5 ounces Canned Broadbeans VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Canned Broadbeans	Common Cowpeas	Recommended Dietary Allowance
Energy	3.47% 101kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	14% 5.24g	39.5% 15g	38g per day for Men 19-50 years
Protein	14% 7.75g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	39% 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	11.7% 46.8μg	224% 897μg	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	2.83% 2.55mg	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	NA	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Common Cowpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	133% 1.2mg	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	17.7% 1.4mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	94% 2.17mg	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	16% 112mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	46.4% 1576mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.08% 114g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Common Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Broadbeans versus 5 oz of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Broadbeans vs Common Cowpeas:

• 5 oz of Raw Common Cowpeas contain 42.7 times more Vitamin B1, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 12.6 times more Vitamin B5, 7.9 times more Vitamin B6 and 19.2 times more Vitamin B9 than Canned Broadbeans .
• 5 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Broadbeans vs Common Cowpeas:

• 5 ounces of Canned Broadbeans have 28.3 times more Sodium and 6.7 times more Water than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 4.2 times more Calcium, 7.8 times more Copper, 8.3 times more Iron, 5.8 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Potassium, 5 times more Selenium and 5.4 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Common Cowpeas contain 4.7 times more Energy, 28.4 times more Omega 3, 4.1 times more Omega 6, 4.8 times more Carbohydrate, 2.9 times more Fiber and 4.3 times more Protein than Canned Broadbeans .
• 5 ounces of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6