Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.53% 0.09g	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	24% 31g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	29.2% 0.38mg	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	10% 40μg	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	94% 85mg	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 White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	29% 0.26mg	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	28.7% 0.66mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	24.7% 913g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered 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 White Gourd-flowered 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 White Gourd-flowered with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt has 8.8 times more Vitamin B1, 6.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.6 times more Vitamin B6, 15 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 1 kg of Boiled and Drained White Gourd-flowered with Salt contains 3.1 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered 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 White Gourd-flowered with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt has 2.9 times more Calcium, 5.9 times more Copper, 4.4 times more Iron, 5.6 times more Magnesium, 6.2 times more Manganese, 3.2 times more Phosphorus and 2.1 times more Potassium than Boiled White Gourd-flowered with Salt.
• While 1 kg of Boiled and Drained White Gourd-flowered with Salt contains 2.9 times more Zinc than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered 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 7.8 times more Protein than Boiled White Gourd-flowered with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.