Comparing Nutrients in 14 ounces Young Cowpeas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	12.3% 357kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	57.5% 74.7g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	21% 11.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	18% 163μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	167% 667μg	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	11% 9.92mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	50% 500mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	54.6% 4.37mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	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	30% 210mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	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	36.4% 4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.3% 306g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 41 times more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 4.4 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 5 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Raw 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 Young Cowpeas vs Baked White Potatoes:

• Raw Young Cowpeas have 12.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 4.6 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus and 1.3 times more Potassium than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Cowpeas have 4.2 times more Omega 3, 2 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.