Comparing Nutrients in 5 ounces Common Cowpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Common Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.6% 156mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Common Cowpeas have 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.9 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3 times more Vitamin C than Raw Common Cowpeas.
• Both Common Cowpeas and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Common Cowpeas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Common Cowpeas have 1.3 times more Calcium, 1.2 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.8 times more Selenium and 1.2 times more Zinc than Red Kidney Beans.
• Both Common Cowpeas and Red Kidney Beans contain similar levels of Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Common Cowpeas have 1.5 times more Omega 6 and 3.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Omega 3 and 1.4 times more Fiber than Raw Common Cowpeas.
• Both Common Cowpeas and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6