Comparing Nutrients in 1 kilogram Boiled Common Cowpeas with Salt VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	40% 1160kcal	43.4% 1260kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	179% 233g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	171% 65g	203% 77g	38g per day for Men 19-50 years
Protein	138% 77.3g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	60% 0.78mg	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	520% 2080μg	375% 1500μg	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	4.44% 4mg	0% 0mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	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	314% 25mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	254% 5.85mg	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	223% 1560mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	19% 700g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Boiled Thin Seeded Lima Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Common Cowpeas with Salt versus 1 kg of Boiled Thin Seeded Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Common Cowpeas with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Boiled Common Cowpeas with Salt has 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Thin Seeded Lima Beans with Salt.
• While 1 kg of Boiled Thin Seeded Lima Beans with Salt contains 1.3 times more Vitamin B3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Boiled Common Cowpeas with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Common Cowpeas with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• 1 kilogram of Boiled Common Cowpeas with Salt has 1.2 times more Copper, 1.2 times more Phosphorus and 1.3 times more Zinc than Boiled Thin Seeded Lima Beans with Salt.
• While 1 kg of Boiled Thin Seeded Lima Beans with Salt contains 1.4 times more Potassium and 2 times more Selenium than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt contain similar levels of Calcium, Iron, Magnesium, Manganese and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Common Cowpeas with Salt has 1.6 times more Omega 3 than Boiled Thin Seeded Lima Beans with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Common Cowpeas with Salt as well as Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.