Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Common Cowpeas

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Energy	8.5% 246kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	48.6% 18.5g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	54.5% 0.71mg	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	36.7% 147μg	314% 1256μg	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	3.3% 2.98mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Common Cowpeas	Recommended Dietary Allowance
Calcium	13% 131mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	186% 1.68mg	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	74% 5.9mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	132% 3.03mg	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	39% 272mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Common Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Common Cowpeas:

• 7 oz of Raw Common Cowpeas contain 6.6 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 6.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 8.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Common Cowpeas:

• 7 oz of Raw Common Cowpeas contain 1.7 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 3.8 times more Magnesium, 4.8 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium, 7.5 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Common Cowpeas contain 2.7 times more Energy, 6.2 times more Omega 3, 17.2 times more Omega 6, 2.7 times more Carbohydrate and 2.6 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Common Cowpeas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6