Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Energy	45.5% 1320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	152% 85g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	154% 2mg	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	353% 1410μg	270% 1080μg	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	29% 26mg	721% 649mg	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	20% 3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	265% 21mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	84.3% 1.94mg	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	174% 1220mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18% 661g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Boiled Broccoli:

• Boiled and Drained Frozen Young Cowpeas have 4.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.9 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 25 times more Vitamin C, 4.8 times more Vitamin E and 3.8 times more Vitamin K than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas vs Boiled Broccoli:

• Boiled and Drained Frozen Young Cowpeas have 3 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 8.2 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas have 3.8 times more Energy, 3.3 times more Carbohydrate, 3.2 times more Sugars, 1.9 times more Fiber and 3.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Frozen Young Cowpeas and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.