Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Canned Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	31% 40.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.84% 6.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.92% 0.13mg	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	18% 71.4μg	63% 252μg	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	2.65% 2.4mg	4.85% 4.37mg	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	0.26% 0.04mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	29.3% 0.26mg	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	29% 2.32mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	49.4% 1.14mg	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	25.5% 179mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Young Cowpeas :

• Boiled and Drained Young Cowpeas contain 2.9 times more Vitamin B2, 3.4 times more Vitamin B3, 3.5 times more Vitamin B9, 1.8 times more Vitamin C, 11 times more Vitamin E and 6.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Young Cowpeas :

• Canned All Types Kidney Beans have 1.8 times more Phosphorus and 74 times more Sodium than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 3.8 times more Calcium, 1.9 times more Magnesium, 3.4 times more Manganese, 1.8 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Copper, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.2 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.4 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Young Cowpeas have similar amounts of Energy and Fiber per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.