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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	13% 5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	16% 9g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	5.7% 0.074mg	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	46.8% 187μg	9% 36μg	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	4.44% 4mg	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	15% 0.14mg	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	29.4% 2.35mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	7.3% 0.17mg	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	17.4% 122mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.1% 78g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5.2 times more Vitamin B9 and 3.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Frozen Young Cowpeas , Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Young Cowpeas , Unprepared have 1.5 times more Copper, 2 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 4 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium and 49.3 times more Sodium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Young Cowpeas , Unprepared have 1.7 times more Energy, 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Frozen Young Cowpeas , Unprepared and Canned All Types Kidney Beans have similar amounts of Fiber per 100 g.
• Both Frozen Young Cowpeas , Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.