Comparing Nutrients in 100 calories Boiled Young Pods With Seeds Cowpeas VS Broccoli

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas: 294g
• Broccoli: 294g

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

Which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	NA	20% 7.65g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Vitamin A	23% 206μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	39.6% 0.51mg	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	19% 76.5μg	46.3% 185μg	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	55.6% 50mg	292% 262mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Calcium	16% 162mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	16% 0.14mg	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	25.7% 2.06mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	27% 0.62mg	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	20.6% 144mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.1% 263g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Pods With Seeds Cowpeas vs Broccoli:

• Boiled and Drained Young Pods With Seeds Cowpeas have 2.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.2 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Pods With Seeds Cowpeas vs Broccoli:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.4 times more Copper and 2 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 11 times more Sodium and 1.7 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Calcium, Iron, Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Saturated Fat than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.