Comparing Nutrients in 300 calories Boiled Common Cowpeas with SaltVS Boiled Hyacinth Beans with Salt

Weight per 300 calories

Boiled Common Cowpeas with Salt

259g

Boiled Hyacinth Beans with Salt

256g

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

Which food has more nutrients per 300 calories - Boiled Common Cowpeas with Salt or Boiled Hyacinth Beans with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Common Cowpeas with Salt

26%

70%

Boiled Hyacinth Beans with Salt

27%

69%

300 kcal ▼

Macro Nutrients

Boiled Common Cowpeas with Saltvs Boiled Hyacinth Beans with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.37g

Fat

1.53%1.5g

1.37 gvs1.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g

Saturated Fat

0.79%0.25g

0.36 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.4%0.21g

Omega 3

0.21 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.18%0.37g

Omega 6

3.7%0.63g

0.37 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.3%53.7g

Carbohydrate

41%53g

53.7 gvs53 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.8%8.53g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.53 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.2%17g

Fiber

17 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.7%20g

Protein

37.3%21g

20 gvs21 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Common Cowpeas with Saltvs Boiled Hyacinth Beans with Salt

0.29%2.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.5%0.52mg

Vitamin B1

57.7%0.69mg

Thiamine

0.52 mgvs0.69 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B2

7.3%0.095mg

Riboflavin

0.14 mgvs0.095 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8%1.3mg

Vitamin B3

6.6%1.05mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.3%1.06mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

1.06 mgvs0.81 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20%0.26mg

Vitamin B6

7.3%0.095mg

Pyridoxine

0.26 mgvs0.095 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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134%538μg

Vitamin B9

2.56%10.3μg

Folates and Folic Acid

538 μgvs10.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.15%1.03mg

Vitamin C

0%0mg

Ascorbic acid

1.03 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.83%0.72mg

Vitamin E

Tocopherols and Tocotrienols

0.72 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.66%4.4μg

Vitamin K

Phytomenadione or phylloquinone

4.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Common Cowpeas with Saltvs Boiled Hyacinth Beans with Salt

6.2%62mg

Calcium

10.3%103mg

62 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77%0.69mg

Copper

97%0.87mg

0.69 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.19%7.76μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

7.76 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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81%6.5mg

Iron

147%11.7mg

6.5 mgvs11.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.6%137mg

Magnesium

50%210mg

137 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53.4%1.23mg

Manganese

53.7%1.24mg

1.23 mgvs1.24 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57.6%403mg

Phosphorus

44%308mg

403 mgvs308 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%719mg

Potassium

25.4%864mg

719 mgvs864 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.8%6.47μg

Selenium

13%7.18μg

6.47 μgvs7.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41.4%621mg

Sodium

41.5%623mg

621 mgvs623 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.3%3.34mg

Zinc

66.4%7.3mg

3.34 mgvs7.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.9%181g

Water

4.8%177g

181 gvs177 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories 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 52.4 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 300 kcal.

Comparing minerals per 300 calories 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

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 300 kcal.
Both Boiled Common Cowpeas with Salt as well as Boiled Hyacinth Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Common Cowpeas with SaltVS Boiled Lentils with SaltBoiled Hyacinth Beans with SaltVS Boiled Lentils with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Common Cowpeas with SaltVS Boiled Hyacinth Beans with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Common Cowpeas with Salt or Boiled Hyacinth Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: