Comparing Nutrients in 14 ounces Cornsalad VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11% 14.3g	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	52.2% 20g	38g per day for Men 19-50 years
Protein	14% 7.94g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	157% 1409μg	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	26.6% 0.35mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	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	14% 55.6μg	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	168% 152mg	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	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	15% 151mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	108% 8.65mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	30% 210mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.95% 368g	8.1% 300g	3700g per day for Men 19-50 years

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

• Raw Cornsalad has 8.9 times more Vitamin A, 4.2 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.1 times more Vitamin B9 than Raw Cornsalad.
• Both Raw Cornsalad 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 Cornsalad vs Boiled Young Cowpeas :

• Raw Cornsalad has 1.9 times more Iron and 1.2 times more Water than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 3.4 times more Calcium, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Raw Cornsalad.
• Both Raw Cornsalad and Boiled and Drained Young Cowpeas have similar amounts of Copper, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas contain 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Raw Cornsalad.
• Both Raw Cornsalad as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.