Comparing Nutrients in 14 ounces Canned Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	10.5% 306kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	183% 238g	130g per day for Men 19-50 years
Sugars	NA	37.8% 27.4g	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	34.5% 13g	111% 42g	38g per day for Men 19-50 years
Protein	33.6% 19g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	109% 1.4mg	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	50.6% 202μg	628% 2512μg	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	12% 10.7mg	6.6% 5.95mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	373% 3.35mg	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	48% 3.85mg	410% 33mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	264% 6.06mg	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	39.7% 278mg	240% 1683mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	130% 4413mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	8.54% 316g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cowpeas VS Common Cowpeas per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Cowpeas vs Common Cowpeas:

• 14 ounces of Canned Cowpeas have 1.8 times more Vitamin C than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 11.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.9 times more Vitamin B3, 7.9 times more Vitamin B5, 7.9 times more Vitamin B6 and 12.4 times more Vitamin B9 than Canned Common Cowpeas.
• 14 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Canned Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Cowpeas vs Common Cowpeas:

• 14 ounces of Canned Cowpeas have 18.3 times more Sodium and 6.7 times more Water than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 5.5 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5.4 times more Manganese, 6.1 times more Phosphorus, 6.5 times more Potassium, 3.9 times more Selenium and 4.8 times more Zinc than Canned Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Common Cowpeas contain 4.4 times more Energy, 2.3 times more Omega 3, 2.3 times more Omega 6, 4.4 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Canned Common Cowpeas.
• 14 ounces of Canned Cowpeas provide inadequate amounts of Omega 6