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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Royal Red Kidney Beans	Young Cowpeas	Recommended Dietary Allowance
Energy	11.3% 329kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	65.5% 25g	13% 5g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.15% 0.067mg	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	98% 393μg	42% 168μg	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	2.78% 2.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 131mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	14.4% 0.13mg	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	109% 8.7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	24.3% 0.56mg	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.1% 77.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Royal Red Kidney Beans have 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5.2 times more Vitamin B5, 5.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Young Cowpeas .
• While 100 g of Raw Young Cowpeas contain more Vitamin A than Raw Royal Red Kidney Beans.
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Royal Red Kidney Beans have 7.7 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 7.7 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Young Cowpeas .
• While 100 g of Raw Young Cowpeas contain 6.5 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Young Cowpeas contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 3.7 times more Energy, 2.4 times more Omega 3, 3.1 times more Carbohydrate, 5 times more Fiber and 8.6 times more Protein than Young Cowpeas .
• Both Raw Royal Red Kidney Beans as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in 100 grams.