Comparing Nutrients in 500 calories Common CowpeasVS Canned Cowpeas

Weight per 500 calories

Common Cowpeas

149g

Canned Cowpeas

649g

Common Cowpeas have 4.4 times more energy per 100g than Canned Cowpeas. It has high energy density when compared to other foods. Canned Common Cowpeas having average energy density.

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

Macros Ratio

Protein Fat Carbs

Common Cowpeas

27%

70%

Canned Cowpeas

24%

70%

500 kcal ▼

Macro Nutrients

Common Cowpeasvs Canned Cowpeas

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

1.93%1.88g

Fat

3.7%3.57g

1.88 gvs3.57 g

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

Find Legumes rich in Fat

1.54%0.49g

Saturated Fat

2.92%0.94g

0.49 gvs0.94 g

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

Find Legumes rich in Saturated Fat

18.5%0.3g

Omega 3

35.3%0.56g

0.3 gvs0.56 g

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

Find Legumes rich in Omega 3

3%0.51g

Omega 6

5.73%0.97g

0.51 gvs0.97 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

68.7%89.3g

Carbohydrate

68%88.5g

89.3 gvs88.5 g

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

Find Legumes rich in Carbohydrate

14%10.3g

Sugars

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

10.3 gvsNA g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

41.5%15.8g

Fiber

56.4%21.4g

15.8 gvs21.4 g

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

Find Legumes rich in Fiber

62.5%35g

Protein

55%30.8g

35 gvs30.8 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Common Cowpeasvs Canned Cowpeas

0.5%4.46μg

Vitamin A

RAE, retinol activity equivalents

4.46 μgvsNA μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

41%0.49mg

Thiamine

1.27 mgvs0.49 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

26%0.34mg

Vitamin B2

37%0.48mg

Riboflavin

0.34 mgvs0.48 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

19.3%3.1mg

Vitamin B3

14.4%2.3mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs2.3 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

44.6%2.23mg

Vitamin B5

24.7%1.23mg

Pantothenic acid

2.23 mgvs1.23 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

41%0.53mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.53 mgvs0.29 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

235%942μg

Vitamin B9

82.8%331μg

Folates and Folic Acid

942 μgvs331 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

2.5%2.23mg

Vitamin C

19.5%17.5mg

Ascorbic acid

2.23 mgvs17.5 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

3.87%0.58mg

Vitamin E

Tocopherols and Tocotrienols

0.58 mgvsNA mg

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

Find Legumes rich in Vitamin E

6.2%7.44μg

Vitamin K

Phytomenadione or phylloquinone

7.44 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Common Cowpeasvs Canned Cowpeas

16.4%164mg

Calcium

13%130mg

164 mgvs130 mg

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

Find Legumes rich in Calcium

140%1.26mg

Copper

84.4%0.76mg

1.26 mgvs0.76 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

154%12.3mg

Iron

78.7%6.3mg

12.3 mgvs6.3 mg

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

Find Legumes rich in Iron

65%274mg

Magnesium

43.3%182mg

274 mgvs182 mg

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

Find Legumes rich in Magnesium

99%2.27mg

Manganese

80%1.84mg

2.27 mgvs1.84 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

90%631mg

Phosphorus

65%455mg

631 mgvs455 mg

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

Find Legumes rich in Phosphorus

48.7%1655mg

Potassium

33%1117mg

1655 mgvs1117 mg

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

Find Legumes rich in Potassium

24.4%13.4μg

Selenium

27%15μg

13.4 μgvs15 μg

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

Find Legumes rich in Selenium

1.6%24mg

Sodium

127%1903mg

24 mgvs1903 mg

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

Find Legumes rich in Sodium

45.6%5mg

Zinc

41.3%4.55mg

5 mgvs4.55 mg

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

Find Legumes rich in Zinc

0.48%17.8g

Water

14%517g

17.8 gvs517 g

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

Find Legumes rich in Water

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

Raw Common Cowpeas have 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Common Cowpeas.
While Canned Common Cowpeas contain 1.4 times more Vitamin B2 and 7.9 times more Vitamin C than Raw Common Cowpeas.
Both Raw Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Common Cowpeas vs Canned Cowpeas:

Raw Common Cowpeas have 1.3 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Canned Common Cowpeas.
While Canned Common Cowpeas contain 79.9 times more Sodium and 29.1 times more Water than Raw Common Cowpeas.
Both Raw Common Cowpeas and Canned Common Cowpeas have similar amounts of Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Common Cowpeas contain 1.9 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Fiber than Raw Common Cowpeas.
Both Raw Common Cowpeas and Canned Common Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Common CowpeasVS Boiled Common CowpeasCanned CowpeasVS Boiled Common CowpeasCommon CowpeasVS Hyacinth BeansCanned CowpeasVS Hyacinth Beans

Compare Foods

Comparing Nutrients in 500 calories Common CowpeasVS Canned Cowpeas

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: