Comparing Nutrients in 14 ounces Boiled Leafy Tips Cowpeas VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Acorns	Recommended Dietary Allowance
Energy	3% 87.3kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.55% 11g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	33% 18.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Acorns	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	161% 2.1mg	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	59.5% 238μg	86.3% 345μg	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	81% 73mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Acorns	Recommended Dietary Allowance
Calcium	27.4% 274mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	274% 2.46mg	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% 4.33mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	231% 5.3mg	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	24% 167mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.8% 362g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Leafy Tips Cowpeas versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Leafy Tips Cowpeas vs Acorns:

• 14 ounces of Boiled Leafy Tips Cowpeas have 14.5 times more Vitamin A, 2.3 times more Vitamin B1, 1.2 times more Vitamin B2 and more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 1.8 times more Vitamin B3, 15.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Leafy Tips Cowpeas.
• 14 ounces of Boiled Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• 14 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Acorns have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Leafy Tips Cowpeas vs Acorns:

• 14 ounces of Boiled Leafy Tips Cowpeas have 1.7 times more Calcium, 1.4 times more Iron and 3.3 times more Water than Acorns.
• While 14 oz of Raw Acorns contain 4 times more Copper, 3.2 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Acorns contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 17.6 times more Energy, 238.6 times more Fat, 119.3 times more Saturated Fat, 191.5 times more Omega 6, 14.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Leafy Tips Cowpeas.
• 14 ounces of Boiled Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6