Comparing Nutrients in 7 ounces Canned Cowpeas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.27% 153kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.3% 0.15mg	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	25.3% 101μg	18% 71.4μg	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	5.95% 5.36mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	29.8% 0.27mg	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	24% 1.92mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	14.5% 0.33mg	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	20% 139mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.2% 155g	3700g per day for Men 19-50 years

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

• Canned Common Cowpeas have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B6 than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Common Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Cowpeas vs Canned Kidney Beans:

• Canned Common Cowpeas have 1.7 times more Manganese, 2.6 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Calcium, 1.3 times more Phosphorus and 1.4 times more Potassium than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 1.3 times more Fiber than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Canned Common Cowpeas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.