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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	11.7% 340kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	37% 48.2g	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	46.4% 26g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	136% 1.77mg	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	253% 1010μg	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	400% 360mg	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 Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	55% 550mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	212% 1.9mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	221% 5.1mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	134% 4550mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 895g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas VS Leafy Tips Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Pods With Seeds Cowpeas versus 1 kg of Leafy Tips Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 1.9 times more Vitamin A and 10.6 times more Vitamin B5 than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• 1 kilogram of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 5.4 times more Phosphorus than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 2.7 times more Copper, 2.7 times more Iron, 2.3 times more Manganese and 2.3 times more Potassium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Leafy Tips Cowpeas contain similar levels of Calcium, Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 1.5 times more Carbohydrate than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 1.6 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Leafy Tips Cowpeas offer comparable quantities of Omega 3 per one kilogram.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in one kilogram.