Comparing Nutrients in 100 grams Common Cowpeas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Common Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.6% 336kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	47% 61.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	2.9% 2.1g	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	28% 10.6g	40% 15g	38g per day for Men 19-50 years
Protein	42% 23.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	30.5% 0.4mg	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	158% 633μg	99% 394μg	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	1.67% 1.5mg	5% 4.5mg	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	2.6% 0.39mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	103% 8.27mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	48.3% 1.1mg	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	60.6% 424mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	32.7% 1112mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Red Kidney Beans per 100 g

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

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

• 100 grams of Common Cowpeas have 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.9 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3 times more Vitamin C than Raw Common Cowpeas.
• Both Common Cowpeas and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K per 100 grams.
• 100 grams of Common Cowpeas have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Common Cowpeas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Common Cowpeas have 1.3 times more Calcium, 1.2 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.8 times more Selenium and 1.2 times more Zinc than Red Kidney Beans.
• Both Common Cowpeas and Red Kidney Beans contain similar levels of Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Common Cowpeas have 1.5 times more Omega 6 and 3.3 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Omega 3 and 1.4 times more Fiber than Raw Common Cowpeas.
• Both Common Cowpeas and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6