Comparing Nutrients in 1 kilogram Leafy Tips Cowpeas VS Boiled Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	10% 290kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	21.5% 28g	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	73.2% 41g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	40% 360μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	104% 1.35mg	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	253% 1010μg	150% 600μg	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	400% 360mg	204% 184mg	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

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	63% 630mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	171% 1.54mg	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	240% 19mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	179% 4.12mg	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	13% 90mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.7% 913g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 1.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Leafy Tips Cowpeas have 1.2 times more Copper, 1.8 times more Iron, 1.2 times more Manganese, 1.3 times more Potassium and 1.2 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 1.4 times more Magnesium and 4.7 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Leafy Tips Cowpeas have 1.3 times more Energy, 2.6 times more Omega 3 and 1.7 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Protein per 1 kg.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.