Comparing Nutrients in 14 ounces Boiled Lentils with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	15.6% 452kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	18% 13g	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	82.5% 31.4g	68% 25.8g	38g per day for Men 19-50 years
Protein	64% 35.8g	54.8% 30.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	30.5% 0.4mg	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	180% 718μg	206% 826μg	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	6.6% 5.95mg	1.76% 1.6mg	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	2.9% 0.44mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	165% 13.2mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	82% 1.9mg	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	102% 714mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	7.47% 276g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Common Cowpeas with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Lentils with Salt vs Boiled Common Cowpeas with Salt:

• 14 ounces of Boiled Lentils with Salt have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Common Cowpeas with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Boiled Lentils with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lentils with Salt vs Boiled Common Cowpeas with Salt:

• 14 ounces of Boiled Lentils with Salt have 1.3 times more Iron and 1.3 times more Potassium than Boiled Common Cowpeas with Salt.
• While 14 oz of Boiled Common Cowpeas with Salt contain 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt contain similar levels of Copper, Manganese, Phosphorus, Selenium, Sodium and Zinc per 14 ounces.
• 14 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Lentils with Salt have 1.2 times more Fiber than Boiled Common Cowpeas with Salt.
• While 14 oz of Boiled Common Cowpeas with Salt contain 2.2 times more Omega 3 and 1.8 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Boiled Lentils with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in 14 ounces.