Comparing Nutrients in 100 grams Boiled Common Cowpeas with Salt VS Boiled Hyacinth Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Hyacinth Beans with Salt	27%	4%	69%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	16% 20.7g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	17% 6.5g	NA	38g per day for Men 19-50 years
Protein	14% 7.73g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	2.85% 0.037mg	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	52% 208μg	1% 4μg	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	0.44% 0.4mg	0% 0mg	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	1.87% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Hyacinth Beans with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.075% 3μg	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	31.4% 2.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	21% 0.48mg	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	22.3% 156mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	8.18% 278mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Common Cowpeas with Salt vs Boiled Hyacinth Beans with Salt:

• Boiled Common Cowpeas with Salt have 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• While Boiled Hyacinth Beans with Salt contain 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Common Cowpeas with Salt vs Boiled Hyacinth Beans with Salt:

• Boiled Common Cowpeas with Salt have 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• While Boiled Hyacinth Beans with Salt contain 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Manganese, Potassium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Hyacinth Beans with Salt contain 1.7 times more Omega 6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Hyacinth Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Boiled Common Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.