Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	83.4% 46.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	150% 600μg	65% 260μg	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	204% 184mg	189% 170mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	79% 0.71mg	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	136% 11mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	95% 2.2mg	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	60% 420mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.7% 913g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Leafy Tips Cowpeas with Salt versus 1 kg of Boiled Young Pods With Seeds Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Leafy Tips Cowpeas with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 1 kg of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contains 2.4 times more Vitamin A and 13.9 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt provide similar amounts of Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leafy Tips Cowpeas with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt has 1.3 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese and 1.8 times more Potassium than Boiled Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt contain similar levels of Phosphorus, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt has 1.8 times more Protein than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 1 kg of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contains 3.1 times more Omega 3 and 2.5 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.