Comparing Nutrients in 7 ounces Canned Broadbeans VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	4.86% 141kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	31.7% 41g	130g per day for Men 19-50 years
Sugars	NA	9.03% 6.55g	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	19.3% 7.34g	34% 13g	38g per day for Men 19-50 years
Protein	19.4% 11g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.3% 0.2mg	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	16.4% 65.5μg	103% 413μg	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	3.97% 3.57mg	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	59% 0.53mg	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	25% 2mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	41% 0.94mg	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	22.4% 157mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Boiled Common Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Broadbeans vs Boiled Common Cowpeas:

• 7 ounces of Canned Broadbeans have 1.9 times more Vitamin B3 and 4.5 times more Vitamin C than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 10.1 times more Vitamin B1, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Common Cowpeas provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Canned Broadbeans as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Broadbeans vs Boiled Common Cowpeas:

• 7 ounces of Canned Broadbeans have 113.3 times more Sodium than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 2.5 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium and 2.1 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Common Cowpeas contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Common Cowpeas contain 1.6 times more Energy, 11.9 times more Omega 3, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Canned Broadbeans .
• 7 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Canned Broadbeans as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in seven ounces.