Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas VS Boiled Kidney Beans

Weight per 100 calories

• Cooked Frozen Young Cowpeas: 75.8g
• Boiled Kidney Beans: 78.7g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	4.66% 3.38g	0.35% 0.25g	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	12.8% 4.85g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.34% 3.03μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.048mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	7.27% 0.094mg	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	26.7% 107μg	25.6% 102μg	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	2.2% 1.97mg	1.05% 0.94mg	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	1.5% 0.23mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.2% 28μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	19% 0.17mg	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	20% 1.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14.7% 0.34mg	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	13.2% 92mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.8mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	9.78% 1.08mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Young Cowpeas vs Boiled Kidney Beans:

• Boiled and Drained Frozen Young Cowpeas have 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin C, 9.6 times more Vitamin E and 4.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Young Cowpeas vs Boiled Kidney Beans:

• Boiled and Drained Frozen Young Cowpeas have 1.8 times more Manganese, 3 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Young Cowpeas have 13.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.