Comparing Nutrients in 14 ounces Young Cowpeas VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Young Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.3% 357kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	39.7% 0.52mg	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	167% 667μg	55.6% 222μg	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	11% 9.92mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	15% 0.13mg	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	54.6% 4.37mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.3% 306g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Cowpeas vs Cooked Chopped Frozen Broccoli:

• Raw Young Cowpeas have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 16 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A per 14 oz.
• Both Raw Young Cowpeas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Cowpeas vs Cooked Chopped Frozen Broccoli:

• Raw Young Cowpeas have 3.8 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 3 times more Potassium, 3.3 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Young Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Cowpeas have 3.2 times more Energy, 1.5 times more Omega 3, 3.5 times more Carbohydrate, 2 times more Sugars and 1.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Raw Young Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 14 oz.
• Both Raw Young Cowpeas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.