Comparing Nutrients in 1 kilogram Common Cowpeas VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Common Cowpeas	Almonds	Recommended Dietary Allowance
Energy	116% 3360kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	124% 2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	166% 216g	130g per day for Men 19-50 years
Sugars	95% 69g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	279% 106g	329% 125g	38g per day for Men 19-50 years
Protein	420% 235g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1583% 6330μg	110% 440μg	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	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	26% 3.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Almonds	Recommended Dietary Allowance
Calcium	110% 1100mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.23% 120g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas have 4.2 times more Vitamin B1, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 14.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5 times more Vitamin B2, 1.7 times more Vitamin B3 and 65.7 times more Vitamin E than Raw Common Cowpeas.
• Both Raw Common Cowpeas as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Common Cowpeas vs Almonds:

• Raw Common Cowpeas have 2.2 times more Iron, 1.5 times more Potassium, 2.2 times more Selenium and 16 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 1.5 times more Magnesium and 1.4 times more Manganese than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Almonds have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Common Cowpeas have 66.3 times more Omega 3, 2.8 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 39.6 times more Fat, 11.5 times more Saturated Fat and 35.9 times more Omega 6 than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Almonds have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Common Cowpeas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.