Comparing Nutrients in 14 ounces Broccoli VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Energy	4.65% 135kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.72% 2.15g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13% 2.23g	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	182% 237g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	112% 42.5g	38g per day for Men 19-50 years
Protein	20% 11g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	110% 1.43mg	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	634% 2536μg	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	6.6% 5.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	18.7% 187mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	467% 4.2mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	315% 1322mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	266% 6.13mg	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	248% 1738mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	161% 5457mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	220% 24.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A and 59.5 times more Vitamin C than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 9.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Catjang Cowpeas:

• Raw Broccoli has 8.1 times more Water than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 1.8 times more Calcium, 21.6 times more Copper, 13.6 times more Iron, 15.9 times more Magnesium, 7.4 times more Manganese, 6.6 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 14.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Catjang Cowpeas contain 10.1 times more Energy, 5.6 times more Fat, 4.8 times more Saturated Fat, 5.2 times more Omega 3, 11.5 times more Omega 6, 9 times more Carbohydrate, 4.1 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.