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Comparing Nutrients in 5 ounces Common CowpeasVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Common Cowpeas
27%
3%
70%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

16.4%476kcal
Energy
6.2%180kcal
476 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.84%1.8g
Fat
0.73%0.71g
1.8 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.47%0.47g
Saturated Fat
0.32%0.1g
0.47 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
17.6%0.28g
Omega 3
15%0.24g
0.28 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.86%0.49g
Omega 6
0.9%0.15g
0.49 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
65.5%85g
Carbohydrate
25%32.3g
85 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
13.5%9.8g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.8 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
39.5%15g
Fiber
24%9.07g
15 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
59.5%33.3g
Protein
22%12.3g
33.3 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.25 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
101%1.2mg
Vitamin B1
19%0.23mg
Thiamine
1.2 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
24.6%0.32mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.32 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
18.4%2.94mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
2.94 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
42.5%2.13mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
2.13 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
39%0.51mg
Vitamin B6
13%0.17mg
Pyridoxine
0.51 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
224%897μg
Vitamin B9
46%184μg
Folates and Folic Acid
897 μgvs184 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
2.36%2.13mg
Vitamin C
1.9%1.7mg
Ascorbic acid
2.13 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
3.7%0.55mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
0.55 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
5.9%7.1μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
7.1 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.6%156mg
Calcium
4.96%49.6mg
156 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
133%1.2mg
Copper
34%0.31mg
1.2 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
147%11.7mg
Iron
39.3%3.15mg
11.7 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
62%261mg
Magnesium
14%59.5mg
261 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
94%2.17mg
Manganese
26.5%0.61mg
2.17 mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
86%601mg
Phosphorus
28%196mg
601 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
46.4%1576mg
Potassium
17%574mg
1576 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23%12.8μg
Selenium
2.83%1.56μg
12.8 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.5%22.7mg
Sodium
0.094%1.4mg
22.7 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
43.4%4.78mg
Zinc
13%1.4mg
4.78 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.46%17g
Water
2.56%95g
17 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of Common Cowpeas vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Common Cowpeas vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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