Comparing Nutrients in 5 ounces Hyacinth Beans VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Energy	17% 488kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	60.5% 34g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.9% 0.064mg	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	8.15% 32.6μg	18% 72.3μg	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	0% 0mg	4.25% 3.83mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Canned Cowpeas	Recommended Dietary Allowance
Calcium	18.4% 184mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	18.4% 0.17mg	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	90% 7.23mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	96% 401mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	17.4% 0.4mg	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	75.3% 527mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	51.5% 1751mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	3.05% 113g	3700g per day for Men 19-50 years

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

• Raw Hyacinth Beans have 14.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 6.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 2.2 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• Both Raw Hyacinth Beans as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Hyacinth Beans have 6.5 times more Calcium, 11.4 times more Copper, 5.3 times more Iron, 10.1 times more Magnesium, 5.6 times more Manganese, 5.3 times more Phosphorus, 7.2 times more Potassium, 3.6 times more Selenium and 13.3 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 14 times more Sodium and 8.5 times more Water than Raw Hyacinth Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Hyacinth Beans have 4.5 times more Energy, 3.1 times more Fat, 4.8 times more Omega 6, 4.5 times more Carbohydrate, 7.8 times more Fiber and 5 times more Protein than Canned Common Cowpeas.
• Both Raw Hyacinth Beans as well as Canned Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.