Comparing Nutrients in 14 ounces Young Pods With Seeds Cowpeas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Energy	6.02% 175kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	29% 37.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	27.6% 20g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	23.4% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	53.4% 0.69mg	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	52.6% 210μg	62.5% 250μg	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	146% 131mg	393% 354mg	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	13% 1.94mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Calcium	25.8% 258mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	21.6% 0.19mg	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	49.6% 3.97mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	36.2% 0.83mg	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	37% 258mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Pods With Seeds Cowpeas vs Broccoli:

• Raw Young Pods With Seeds Cowpeas have 2.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin C, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Pods With Seeds Cowpeas vs Broccoli:

• Raw Young Pods With Seeds Cowpeas have 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium and 1.5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium, 2.8 times more Selenium and 8.3 times more Sodium than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Pods With Seeds Cowpeas have 1.3 times more Energy, 1.4 times more Carbohydrate, 3 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Omega 3 and Protein per 14 oz.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.