Comparing Nutrients in 1 kilogram Common Cowpeas VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Common Cowpeas	Frozen Cauliflower	Recommended Dietary Allowance
Energy	116% 3360kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	124% 2g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	36% 46.8g	130g per day for Men 19-50 years
Sugars	95% 69g	30.6% 22g	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	279% 106g	60.5% 23g	38g per day for Men 19-50 years
Protein	420% 235g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	95% 1.23mg	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	1583% 6330μg	160% 640μg	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	16.7% 15mg	542% 488mg	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	26% 3.9mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	110% 1100mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	34.4% 0.31mg	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	1034% 82.7mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	85.7% 1.97mg	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	606% 4240mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.23% 120g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Frozen Cauliflower per 1 kg

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

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

• 1 kilogram of Common Cowpeas has 16.7 times more Vitamin B1, 3.2 times more Vitamin B2, 4.8 times more Vitamin B3, 11 times more Vitamin B5, 2.9 times more Vitamin B6, 9.9 times more Vitamin B9 and 5.6 times more Vitamin E than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 32.5 times more Vitamin C and 3 times more Vitamin K than Raw Common Cowpeas.
• 1 kilogram of Common Cowpeas have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Raw Common Cowpeas as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Common Cowpeas vs Frozen Cauliflower:

• 1 kilogram of Common Cowpeas has 5 times more Calcium, 27.3 times more Copper, 15.3 times more Iron, 15.3 times more Magnesium, 7.8 times more Manganese, 12.1 times more Phosphorus, 5.8 times more Potassium, 11.3 times more Selenium and 19.8 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 7.7 times more Water than Raw Common Cowpeas.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Common Cowpeas has 14 times more Energy, 2 times more Omega 3, 11.8 times more Omega 6, 12.8 times more Carbohydrate, 3.1 times more Sugars, 4.6 times more Fiber and 11.7 times more Protein than Frozen Cauliflower.
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6