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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	23% 669kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	31% 40.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	79.4% 30g	26% 9.92g	38g per day for Men 19-50 years
Protein	80% 44.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	16.5% 165mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.05% 150g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5.1 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled Young Cowpeas .
• While 7 oz of Boiled and Drained Young Cowpeas contain more Vitamin A and 4.8 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.3 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 8 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Selenium and 2.7 times more Zinc than Boiled Young Cowpeas .
• While 7 oz of Boiled and Drained Young Cowpeas contain 1.5 times more Calcium and 6.4 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.5 times more Energy, 5.3 times more Omega 3, 3 times more Carbohydrate, 3 times more Fiber and 7.1 times more Protein than Boiled Young Cowpeas .
• While 7 oz of Boiled and Drained Young Cowpeas contain 1.5 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.