Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Common Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	34% 13g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Boiled 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	33.4% 0.4mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	103% 413μg	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	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	63.7% 0.57mg	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	62.3% 5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	27.4% 0.63mg	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	44.2% 310mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Boiled California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Boiled Common Cowpeas have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• Both Boiled Common Cowpeas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled Common Cowpeas have 1.5 times more Manganese, 2.1 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.8 times more Calcium and 1.5 times more Potassium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans contain similar levels of Copper, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas have 2.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Common Cowpeas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.