Comparing Nutrients in 100 grams Red Kidney Beans VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Red Kidney Beans	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	11.6% 337kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	13% 5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	20.4% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.15% 0.11mg	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	99% 394μg	46.8% 187μg	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	5% 4.5mg	4.44% 4mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	22.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	38.3% 0.88mg	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	58% 406mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Young Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Frozen Young Cowpeas :

• 100 grams of Red Kidney Beans have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Frozen Young Cowpeas .
• Both Red Kidney Beans and Frozen Young Cowpeas provide similar amounts of Vitamin C per 100 grams.
• Both Raw Red Kidney Beans as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Frozen Young Cowpeas :

• 100 grams of Red Kidney Beans have 3.2 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Frozen Young Cowpeas .
• Both Red Kidney Beans and Frozen Young Cowpeas contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.4 times more Energy, 2.9 times more Omega 3, 2.4 times more Carbohydrate, 3 times more Fiber and 2.5 times more Protein than Frozen Young Cowpeas .
• Both Raw Red Kidney Beans as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 100 grams.