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

Macros Ratio

	Protein	Fat	Carbs
Boiled Large Lima Beans with Salt	26%	3%	71%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Large Lima Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	7.87% 228kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	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	32% 41.4g	31.7% 41g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	36.6% 14g	34% 13g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Large Lima 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	26.6% 0.32mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	41% 165μg	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	2.4% 0.36mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Large Lima Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	59.3% 4.74mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	31.5% 220mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.76% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Large Lima 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 Large Lima Beans with Salt vs Boiled Common Cowpeas with Salt:

• 7 ounces of Boiled Large Lima Beans with Salt have 1.6 times more Vitamin B6 than Boiled Common Cowpeas with Salt.
• While 7 oz of Boiled Common Cowpeas with Salt contain 1.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Boiled Large Lima Beans with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Boiled Large Lima Beans with Salt have 1.8 times more Potassium and 1.8 times more Selenium than Boiled Common Cowpeas with Salt.
• While 7 oz of Boiled Common Cowpeas with Salt contain 1.4 times more Calcium, 1.4 times more Phosphorus and 1.4 times more Zinc than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Boiled Common Cowpeas with Salt contain similar levels of Copper, Iron, Magnesium, Manganese and Sodium per seven ounces.
• 7 ounces of Boiled Large Lima Beans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Common Cowpeas with Salt contain 1.6 times more Omega 3 than Boiled Large Lima Beans with Salt.
• Both Boiled Large Lima Beans with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Boiled Large Lima Beans with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in seven ounces.