Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Young Cowpeas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	33.4% 970kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	151% 196g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	163% 2.12mg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	128% 1280mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.4% 755g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Baked Red Potatoes:

• Boiled and Drained Young Cowpeas have 40 times more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2, 4.7 times more Vitamin B9, 2.8 times more Vitamin E and 9.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Baked Red Potatoes:

• Boiled and Drained Young Cowpeas have 14.2 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Cowpeas have 4.5 times more Omega 3, 2.3 times more Sugars, 2.8 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Young Cowpeas and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.