Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.2% 1.67g	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	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Frozen Roasted Potatoes 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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 184mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	NA	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	103% 3510mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	24.7% 913g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Leafy Tips Cowpeas versus 1 kg of Frozen Roasted Potatoes 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 vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas has 10.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Leafy Tips Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Leafy Tips Cowpeas has 4.6 times more Calcium, 2.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium and 49.7 times more Sodium than Boiled and Drained Leafy Tips Cowpeas.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leafy Tips Cowpeas has 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.8 times more Energy and 9.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• 1 kilogram of Boiled Leafy Tips Cowpeas provide inadequate amounts of Energy