Comparing Nutrients in 1 kilogram Boiled Young Pods With Seeds Cowpeas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	46.4% 26g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	135% 1.75mg	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	65% 260μg	158% 630μg	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	189% 170mg	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas	Broccoli	Recommended Dietary Allowance
Calcium	55% 550mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	54.4% 0.49mg	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	87.5% 7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	91% 2.1mg	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	70% 490mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 895g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Pods With Seeds Cowpeas vs Broccoli:

• Boiled and Drained Young Pods With Seeds Cowpeas have 2.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.2 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Pods With Seeds Cowpeas vs Broccoli:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.4 times more Copper and 2 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 11 times more Sodium and 1.7 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Calcium, Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of macro-nutrients per 1 kg
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.