Comparing Nutrients in 14 ounces Canned Cowpeas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Cowpeas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.5% 306kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	41.6% 54g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	34.5% 13g	19% 7.14g	38g per day for Men 19-50 years
Protein	33.6% 19g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	64.7% 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	50.6% 202μg	26.8% 107μg	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	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	NA	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Cowpeas vs Baked Red Potatoes:

• Canned Common Cowpeas have 1.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 4.7 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Common Cowpeas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Cowpeas vs Baked Red Potatoes:

• Canned Common Cowpeas have 2.2 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 24.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper and 3.2 times more Potassium than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Common Cowpeas have 5.8 times more Omega 3, 1.8 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Baked Whole Red Potatoes have similar amounts of Energy per 14 oz.
• Both Canned Common Cowpeas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.