Comparing Nutrients in 1 kilogram Boiled Common Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	40% 1160kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	462% 600g	130g per day for Men 19-50 years
Sugars	45.5% 33g	95% 69g	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	279% 106g	38g per day for Men 19-50 years
Protein	138% 77.3g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	275% 3.57mg	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	1583% 6330μg	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	16.7% 15mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	24% 240mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	939% 8.45mg	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	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	664% 15.3mg	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	606% 4240mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	19% 700g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Common Cowpeas per 1 kg

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

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

• 1 kg of Raw Common Cowpeas contains 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3 times more Vitamin B9, 1.4 times more Vitamin E and 2.9 times more Vitamin K than Boiled Common Cowpeas.
• 1 kilogram of Boiled Common Cowpeas have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas 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 vs Common Cowpeas:

• 1 kg of Raw Common Cowpeas contains 4.6 times more Calcium, 3.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium and 2.6 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Common Cowpeas contains 2.9 times more Energy, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Boiled Common Cowpeas.
• 1 kilogram of Boiled Common Cowpeas provide inadequate amounts of Omega 6