Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas with Salt VS Boiled Eggplant with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.6% 0.78g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	66% 0.86mg	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	35% 140μg	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	14.4% 13mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	65.6% 0.59mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	49% 1.13mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	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	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 913g	24.2% 897g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Leafy Tips Cowpeas with Salt vs Boiled Eggplant with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 14.5 times more Vitamin A, 3.4 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 14.2 times more Vitamin C than Boiled and Drained Eggplant with Salt.
• While Boiled and Drained Eggplant with Salt contains 1.6 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Leafy Tips Cowpeas with Salt vs Boiled Eggplant with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 11.5 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 5.6 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium, 9 times more Selenium and 2 times more Zinc than Boiled and Drained Eggplant with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Eggplant with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 5.6 times more Protein than Boiled and Drained Eggplant with Salt.
• While Boiled and Drained Eggplant with Salt contains 1.5 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Eggplant with Salt have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.