Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	8.35% 1.4g	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	93% 121g	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	134% 51g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Hyacinth 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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	23.7% 0.31mg	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	0% 0mg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	294% 2.65mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	136% 3.12mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	72% 2451mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	3.76% 139g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas vs Hyacinth Beans:

• Boiled Common Cowpeas have 9 times more Vitamin B9 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Hyacinth Beans:

• Boiled Common Cowpeas have 7.5 times more Water than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.4 times more Calcium, 5 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium, 3.3 times more Selenium, 5.3 times more Sodium and 7.2 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• Raw Hyacinth Beans contain 3 times more Energy, 3.2 times more Fat, 5 times more Omega 6, 2.9 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.