Comparing Nutrients in 14 ounces Baked White Potatoes VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Baked White Potatoes	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	12.6% 365kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	62% 80.6g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	17.7% 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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	52.2% 20g	38g per day for Men 19-50 years
Protein	15% 8.33g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	20% 0.26mg	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	37.7% 151μg	126% 504μg	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	55.6% 50mg	9.7% 8.73mg	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	1.06% 0.16mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	58.7% 0.53mg	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	31.8% 2.54mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	99% 2.27mg	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	42.5% 298mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.1% 299g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Boiled Young Cowpeas :

• Baked Whole White Potatoes have 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 40 times more Vitamin A, 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.3 times more Vitamin B9, 5.5 times more Vitamin E and 9.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B3 per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Boiled Young Cowpeas :

• Baked Whole White Potatoes have 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 12.8 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 5 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Young Cowpeas have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas contain 4.5 times more Omega 3, 2.1 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Young Cowpeas have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.