Comparing Nutrients in 100 calories Baked Red Potatoes VS Young Pods With Seeds Cowpeas

Weight per 100 calories

• Baked Red Potatoes: 115g
• Young Pods With Seeds Cowpeas: 227g

Baked Red Potatoes have 2 times more energy per 100g than Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Raw Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Baked Red Potatoes	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	15.8% 11.5g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	30.2% 0.39mg	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	7.76% 31μg	30% 120μg	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	16% 14.5mg	83.3% 75mg	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	0.61% 0.092mg	7.42% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	59.7% 71.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	25.3% 0.23mg	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	10% 0.8mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	30.4% 0.7mg	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	12% 82.8mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.05μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	2.4% 88g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Young Pods With Seeds Cowpeas:

• Raw Young Pods With Seeds Cowpeas contain 134.5 times more Vitamin A, 4.1 times more Vitamin B1, 5.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 5.2 times more Vitamin C, 12.1 times more Vitamin E and 22.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Young Pods With Seeds Cowpeas:

• Baked Whole Red Potatoes have 1.3 times more Potassium than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 14.3 times more Calcium, 2.8 times more Iron, 4.1 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Zinc and 2.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Young Pods With Seeds Cowpeas have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Young Pods With Seeds Cowpeas contain 6.9 times more Omega 3, 7 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole Red Potatoes as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.