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

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	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	39.5% 15g	93% 35.3g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	43.3% 0.56mg	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	224% 897μg	140% 558μg	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	2.36% 2.13mg	7.1% 6.38mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.6% 156mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	173% 1.56mg	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	147% 11.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	61.6% 1.4mg	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	86% 601mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin C than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Common Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Common Cowpeas vs California Red Kidney Beans:

• Raw Common Cowpeas have 1.5 times more Manganese, 2.8 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 1.3 times more Copper and 1.3 times more Potassium than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Common Cowpeas have 5 times more Fat, 9.2 times more Saturated Fat, 2.4 times more Omega 3 and 6.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Common Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.