Comparing Nutrients in 7 ounces Hyacinth Beans VS Common Cowpeas

Macros Ratio

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

Macro Nutrients

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Energy	23.5% 683kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	134% 51g	55.4% 21g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	54.5% 0.71mg	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	11.4% 45.6μg	314% 1256μg	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	3.3% 2.98mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Common Cowpeas	Recommended Dietary Allowance
Calcium	25.8% 258mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	186% 1.68mg	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	127% 10mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	132% 3.03mg	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	105% 738mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	72% 2451mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Common Cowpeas per 7 oz

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

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

• 7 ounces of Hyacinth Beans have 1.3 times more Vitamin B1 than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 27.5 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Common Cowpeas provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Hyacinth Beans as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Hyacinth Beans have 1.6 times more Copper, 1.5 times more Magnesium and 2.8 times more Zinc than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 1.6 times more Iron than Raw Hyacinth Beans.
• Both Hyacinth Beans and Common Cowpeas contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hyacinth Beans have 2.1 times more Omega 6 and 2.4 times more Fiber than Common Cowpeas.
• Both Hyacinth Beans and Common Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.