Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	33.4% 970kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	NA	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	NA	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	27.7% 36g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	394% 3550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	210% 2.73mg	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	35% 140μg	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	424% 382mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	128% 1280mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	149% 1.34mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	156% 3.6mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	20.4% 755g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cornsalad per 1 kg

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

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

• 1 kilogram of Boiled Young Cowpeas has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.1 times more Vitamin B9 than Cornsalad.
• While 1 kg of Raw Cornsalad contains 8.9 times more Vitamin A, 4.2 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• 1 kilogram of Cornsalad have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Young Cowpeas has 3.4 times more Calcium, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Cornsalad.
• While 1 kg of Raw Cornsalad contains 1.9 times more Iron than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Cornsalad.
• 1 kilogram of Cornsalad provide inadequate amounts of Energy