Comparing Nutrients in 5 ounces Common Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	5.96% 1g	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	66.2% 86g	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	95% 36.3g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Hyacinth 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	17% 0.22mg	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	8.15% 32.6μg	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	0% 0mg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	15.6% 156mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	210% 1.9mg	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	90% 7.23mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	96% 401mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	97% 2.23mg	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	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	51.5% 1751mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	120% 13mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6, 27.5 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 1.3 times more Vitamin B1 than Raw Common Cowpeas.
• Both Raw Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Common Cowpeas vs Hyacinth Beans:

• Raw Common Cowpeas have 1.6 times more Iron than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 1.6 times more Copper, 1.5 times more Magnesium, 1.3 times more Sodium and 2.8 times more Zinc than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw Hyacinth Beans have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Hyacinth Beans contain 1.3 times more Fat, 2.1 times more Omega 6 and 2.4 times more Fiber than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw Hyacinth Beans have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Raw Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.