Comparing Nutrients in 14 ounces Boiled Young Cowpeas VS Cornsalad

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	13.3% 385kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	11% 14.3g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	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	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	83.3% 1.1mg	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	126% 504μg	14% 55.6μg	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	9.7% 8.73mg	168% 152mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	51% 508mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	59% 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	55.6% 4.45mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	62% 1.42mg	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	29% 202mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.95% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cornsalad per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Cowpeas versus 14 oz of Cornsalad to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Young Cowpeas have 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 Cornsalad.
• While 14 oz of Raw Cornsalad contain 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 .
• 14 ounces of Cornsalad have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Young Cowpeas have 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 Cornsalad.
• While 14 oz of Raw Cornsalad contain 1.9 times more Iron than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad contain similar levels of Copper, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Cowpeas have 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Cornsalad.
• 14 ounces of Cornsalad provide inadequate amounts of Energy