Comparing Nutrients in 7 ounces Common Cowpeas VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Common Cowpeas	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	23% 667kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	31.6% 41g	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	NA	38g per day for Men 19-50 years
Protein	83.3% 46.7g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Hyacinth 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	5.65% 0.073mg	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	2% 7.94μg	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	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	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	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	22% 218mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	75% 0.68mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	41.6% 0.96mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	51.4% 5.66mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Boiled Hyacinth Beans per 7 oz

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

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

• 7 ounces of Common Cowpeas have 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 5 times more Vitamin B3, 4.7 times more Vitamin B5, 9.6 times more Vitamin B6 and 158.3 times more Vitamin B9 than Boiled Hyacinth Beans.
• 7 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Raw Common Cowpeas as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Common Cowpeas have 2.8 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 3.3 times more Potassium and 3.2 times more Selenium than Boiled Hyacinth Beans.
• Both Common Cowpeas and Boiled Hyacinth Beans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Common Cowpeas have 2.9 times more Energy, 1.4 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Boiled Hyacinth Beans.
• 7 ounces of Boiled Hyacinth Beans provide inadequate amounts of Omega 6