Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Catjang Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8% 232kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.26% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29% 16g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.3% 0.24mg	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	64.5% 258μg	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	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled Catjang Cowpeas have 1.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 3 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Boiled Catjang Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Catjang Cowpeas have 1.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.3 times more Selenium, 19 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled All Types Kidney Beans have similar amounts of Manganese, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Catjang Cowpeas have 1.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 and 1.8 times more Fiber than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Boiled Catjang Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.