Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	5.54% 161kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	36.3% 47g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	12.2% 8.85g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	9.03% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14.5% 0.19mg	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	11.4% 45.6μg	70% 280μg	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	1.76% 1.6mg	5.73% 5.16mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	40.6% 0.37mg	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	31% 2.5mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	68.2% 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	30% 210mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Cooked Frozen Young Cowpeas :

• 7 oz of Boiled and Drained Frozen Young Cowpeas contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 6.1 times more Vitamin B9, 3.3 times more Vitamin C, 15 times more Vitamin E and 9 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cooked Frozen Young Cowpeas :

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Calcium and 51.2 times more Sodium than Cooked Frozen Young Cowpeas .
• While 7 oz of Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.4 times more Potassium, 3.1 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Frozen Young Cowpeas contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Young Cowpeas contain 1.6 times more Energy, 2.3 times more Omega 3, 1.6 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.