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

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	33.4% 970kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	132% 50g	55.3% 21g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	128% 1280mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.4% 755g	20.4% 754g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Cowpeas have 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.
• While Baked Whole White Potatoes contain 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 .
• Both Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Young Cowpeas have 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.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Cowpeas have 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 Boiled and Drained Young Cowpeas and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.