Comparing Nutrients in 14 ounces Leafy Tips Cowpeas VS Boiled Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.97% 115kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	8.55% 11g	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	29% 16.3g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	16% 143μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	41.2% 0.54mg	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	100% 401μg	59.5% 238μg	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	159% 143mg	81% 73mg	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	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

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	25% 250mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	68% 0.61mg	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	95% 7.62mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	71% 1.64mg	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	5.1% 35.7mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 1.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Leafy Tips Cowpeas have 1.2 times more Copper, 1.8 times more Iron, 1.2 times more Manganese, 1.3 times more Potassium and 1.2 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 1.4 times more Magnesium and 4.7 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Leafy Tips Cowpeas have 1.3 times more Energy, 2.6 times more Omega 3 and 1.7 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Protein per 14 oz.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.