Comparing Nutrients in 14 ounces Broccoli VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Broccoli	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	4.65% 135kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	62% 80.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17.7% 13g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	52.2% 20g	38g per day for Men 19-50 years
Protein	20% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20% 0.26mg	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	62.5% 250μg	126% 504μg	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	393% 354mg	9.7% 8.73mg	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	20.6% 3.1mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	18.7% 187mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	58.7% 0.53mg	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	36.2% 2.9mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	99% 2.27mg	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	37.4% 262mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Young Cowpeas :

• Raw Broccoli has 3.7 times more Vitamin B5, 2.7 times more Vitamin B6, 40.5 times more Vitamin C, 3.5 times more Vitamin E and 3.8 times more Vitamin K than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Young Cowpeas :

• Raw Broccoli has 1.3 times more Phosphorus and 8.3 times more Sodium than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 2.7 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Young Cowpeas have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas contain 2.9 times more Energy, 3.1 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Young Cowpeas have similar amounts of Omega 3 and Protein per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.