Comparing Nutrients in 14 ounces Boiled Young Cowpeas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	13.3% 385kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.14% 0.19g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	52.2% 20g	22% 8.33g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	51% 508mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.1% 300g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Cowpeas vs Baked White Potatoes:

• Boiled and Drained Young Cowpeas have 40 times more Vitamin A, 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B9, 5.5 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Cowpeas vs Baked White Potatoes:

• Boiled and Drained Young Cowpeas have 12.8 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 5 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas have 4.5 times more Omega 3, 2.1 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.