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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	9.5% 276kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	32% 18g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	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	93% 371μg	36.7% 147μg	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	8.8% 7.94mg	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	57.8% 0.52mg	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	58.3% 4.66mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	22% 0.51mg	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	34.6% 242mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Young Cowpeas have 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Frozen Young Cowpeas and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Young Cowpeas , Unprepared as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Young Cowpeas have 1.3 times more Magnesium, 3.5 times more Manganese, 3 times more Selenium and 1.8 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.7 times more Calcium and 1.3 times more Copper than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Boiled Royal Red Kidney Beans contain similar levels of Iron, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 2.1 times more Omega 3 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.