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

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 667kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	91% 119g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	55.4% 21g	130% 49.4g	38g per day for Men 19-50 years
Protein	83.3% 46.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	60.6% 0.79mg	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	314% 1256μg	195% 782μg	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	3.3% 2.98mg	9.92% 8.93mg	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	5.16% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	243% 2.2mg	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	205% 16.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	86.3% 2mg	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	120% 841mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin C than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Common Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Common Cowpeas have 1.5 times more Manganese, 2.8 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 1.3 times more Copper and 1.3 times more Potassium than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Common Cowpeas have 5 times more Fat, 9.2 times more Saturated Fat, 2.4 times more Omega 3 and 6.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Fiber than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Common Cowpeas as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.