Comparing Nutrients in 1 kilogram Boiled Broccoli VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Broccoli	Common Cowpeas	Recommended Dietary Allowance
Energy	12% 350kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	462% 600g	130g per day for Men 19-50 years
Sugars	19% 14g	95% 69g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	279% 106g	38g per day for Men 19-50 years
Protein	42.5% 24g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	275% 3.57mg	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	270% 1080μg	1583% 6330μg	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	721% 649mg	16.7% 15mg	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	97% 14.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Common Cowpeas	Recommended Dietary Allowance
Calcium	40% 400mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	939% 8.45mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	664% 15.3mg	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	96% 670mg	606% 4240mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	24% 893g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Common Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Common Cowpeas:

• 1 kilogram of Boiled Broccoli has 25.7 times more Vitamin A, 43.3 times more Vitamin C, 3.7 times more Vitamin E and 28.2 times more Vitamin K than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 13.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• 1 kilogram of Common Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Common Cowpeas:

• 1 kilogram of Boiled Broccoli has 2.6 times more Sodium and 7.5 times more Water than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 2.8 times more Calcium, 13.9 times more Copper, 12.3 times more Iron, 8.8 times more Magnesium, 7.9 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium, 5.6 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Common Cowpeas contains 9.6 times more Energy, 1.7 times more Omega 3, 6.7 times more Omega 6, 8.4 times more Carbohydrate, 5 times more Sugars, 3.2 times more Fiber and 9.9 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6