Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8% 232kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	91% 119g	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	19% 7.14g	130% 49.4g	38g per day for Men 19-50 years
Protein	29% 16g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	60.6% 0.79mg	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	70.4% 282μg	195% 782μg	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	0.88% 0.79mg	9.92% 8.93mg	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

	Boiled Catjang Cowpeas with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	243% 2.2mg	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	75.7% 6.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	86.3% 2mg	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	40.3% 282mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.74% 138g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas with Salt VS California Red Kidney Beans per 7 oz

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

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

• 7 oz of Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 11.3 times more Vitamin C than Boiled Catjang Cowpeas with Salt.
• 7 ounces of Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin C
• Both Boiled Catjang Cowpeas with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Catjang Cowpeas with Salt vs California Red Kidney Beans:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 23.2 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.5 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Boiled Catjang Cowpeas with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas with Salt have 1.3 times more Omega 3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.8 times more Energy, 2.9 times more Carbohydrate, 6.9 times more Fiber and 3 times more Protein than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.