Comparing Nutrients in 500 calories Canned CowpeasVS Hyacinth Beans

Weight per 500 calories

Canned Cowpeas

649g

Hyacinth Beans

145g

Raw Hyacinth Beans have 4.5 times more energy per unit of mass than Canned Common Cowpeas, which is high in comparison to other foods. Canned Cowpeas having average energy density.

Which food has more nutrients per 500 calories - Canned Cowpeas or Hyacinth Beans?

Macros Ratio

Protein Fat Carbs

Canned Cowpeas

24%

70%

Hyacinth Beans

27%

69%

500 kcal ▼

Macro Nutrients

Canned Cowpeasvs Hyacinth Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.7%3.57g

Fat

2.53%2.46g

3.57 gvs2.46 g

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

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2.92%0.94g

Saturated Fat

1.3%0.42g

0.94 gvs0.42 g

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

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35.3%0.56g

Omega 3

0.56 gvsNA g

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

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5.73%0.97g

Omega 6

6.1%1.04g

0.97 gvs1.04 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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68%88.5g

Carbohydrate

68%88.3g

88.5 gvs88.3 g

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

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Sugars

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

NA 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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56.4%21.4g

Fiber

98%37.2g

21.4 gvs37.2 g

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

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55%30.8g

Protein

62%34.7g

30.8 gvs34.7 g

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

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Vitamins

Canned Cowpeasvs Hyacinth Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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41%0.49mg

Vitamin B1

137%1.64mg

Thiamine

0.49 mgvs1.64 mg

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

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37%0.48mg

Vitamin B2

15.2%0.2mg

Riboflavin

0.48 mgvs0.2 mg

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

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14.4%2.3mg

Vitamin B3

14.6%2.34mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs2.34 mg

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

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24.7%1.23mg

Vitamin B5

36%1.8mg

Pantothenic acid

1.23 mgvs1.8 mg

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

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22.5%0.29mg

Vitamin B6

17.3%0.23mg

Pyridoxine

0.29 mgvs0.23 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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82.8%331μg

Vitamin B9

8.36%33.4μg

Folates and Folic Acid

331 μgvs33.4 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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19.5%17.5mg

Vitamin C

0%0mg

Ascorbic acid

17.5 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Canned Cowpeasvs Hyacinth Beans

13%130mg

Calcium

19%189mg

130 mgvs189 mg

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

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84.4%0.76mg

Copper

216%1.94mg

0.76 mgvs1.94 mg

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

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Fluoride

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

NA μgvsNA μg

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

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78.7%6.3mg

Iron

93%7.4mg

6.3 mgvs7.4 mg

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

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43.3%182mg

Magnesium

98%411mg

182 mgvs411 mg

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

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80%1.84mg

Manganese

99%2.3mg

1.84 mgvs2.3 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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65%455mg

Phosphorus

77.2%541mg

455 mgvs541 mg

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

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33%1117mg

Potassium

52.8%1795mg

1117 mgvs1795 mg

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

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27%15μg

Selenium

21.7%12μg

15 μgvs12 μg

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

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127%1903mg

Sodium

2.03%30.5mg

1903 mgvs30.5 mg

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

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41.3%4.55mg

Zinc

123%13.5mg

4.55 mgvs13.5 mg

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

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14%517g

Water

0.37%13.6g

517 gvs13.6 g

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

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Lets compare vitamin content per 500 calories of Canned Cowpeas vs Hyacinth Beans:

Canned Common Cowpeas have 2.4 times more Vitamin B2, 1.3 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
While Raw Hyacinth Beans contain 3.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Common Cowpeas.
Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Canned Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Cowpeas vs Hyacinth Beans:

Canned Common Cowpeas have 1.3 times more Selenium, 62.3 times more Sodium and 37.9 times more Water than Raw Hyacinth Beans.
While Raw Hyacinth Beans contain 1.5 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 1.6 times more Potassium and 3 times more Zinc than Canned Common Cowpeas.
Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Hyacinth Beans contain 1.7 times more Fiber than Canned Common Cowpeas.
Both Canned Common Cowpeas and Raw Hyacinth Beans have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
Both Canned Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned CowpeasVS Boiled Hyacinth BeansHyacinth BeansVS Boiled Hyacinth Beans

Compare Foods

Comparing Nutrients in 500 calories Canned CowpeasVS Hyacinth Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Cowpeas or Hyacinth Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: