Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Common Cowpeas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	7.94% 230kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.97% 0.16g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	34% 13g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15% 516mg	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	0.53% 7.94mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Canned Red Kidney Beans with Liquids per 7 oz

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

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

• 7 ounces of Boiled Common Cowpeas have 1.9 times more Vitamin B1, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 9 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.4 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin K
• Both Boiled Common Cowpeas as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Boiled Common Cowpeas have 1.8 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Selenium and 2.1 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 64 times more Sodium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas have 1.4 times more Energy, 1.6 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Boiled Common Cowpeas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.