Comparing Nutrients in 1 kilogram Boiled Common Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	40% 1160kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	105% 136g	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	87% 33g	38g per day for Men 19-50 years
Protein	138% 77.3g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	34.6% 0.45mg	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	128% 510μg	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	30% 27mg	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	Canned Cowpeas	Recommended Dietary Allowance
Calcium	24% 240mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	130% 1.17mg	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	314% 25mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	123% 2.83mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	19% 700g	21.5% 796g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Common Cowpeas vs Canned Cowpeas:

• Boiled Common Cowpeas have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.3 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Common Cowpeas vs Canned Cowpeas:

• Boiled Common Cowpeas have 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 73.3 times more Sodium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Common Cowpeas have 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Omega 3 per 1 kg.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.