Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Young Cowpeas	Cassava	Recommended Dietary Allowance
Energy	33.4% 970kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	293% 381g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	23.4% 17g	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	132% 50g	47.4% 18g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cassava	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	67.7% 0.88mg	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	318% 1270μg	67.5% 270μg	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	24.4% 22mg	229% 206mg	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	14.7% 2.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cassava	Recommended Dietary Allowance
Calcium	128% 1280mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	111% 1mg	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	140% 11mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	167% 3.84mg	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	73% 510mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 755g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Cassava:

• 1 kilogram of Boiled Young Cowpeas has 40 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 4.7 times more Vitamin B9 and 14 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B6 and 9.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Cassava:

• 1 kilogram of Boiled Young Cowpeas has 8 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 3 times more Zinc and 1.3 times more Water than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 4 times more Omega 3, 1.9 times more Sugars, 2.8 times more Fiber and 2.3 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Young Cowpeas .
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.