Comparing Nutrients in 7 ounces Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	31.7% 41g	130g per day for Men 19-50 years
Sugars	NA	9.03% 6.55g	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	NA	34% 13g	38g per day for Men 19-50 years
Protein	29% 16g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	15.3% 0.2mg	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	2% 7.94μg	103% 413μg	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% 0mg	0.88% 0.79mg	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	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	114% 9.1mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	41% 0.94mg	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	34% 238mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.76% 139g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Hyacinth Beans with Salt have 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• While 7 oz of Boiled Common Cowpeas with Salt contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Hyacinth Beans with Salt have 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Potassium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• While 7 oz of Boiled Common Cowpeas with Salt contain 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt contain similar levels of Manganese, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt have similar amounts of macro-nutrients per 7 oz
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in seven ounces.