Comparing Nutrients in 1 kilogram Young Pods With Seeds Cowpeas VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Baked Potato Skin	Recommended Dietary Allowance
Energy	15% 440kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	354% 461g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	19.3% 14g	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	87% 33g	208% 79g	38g per day for Men 19-50 years
Protein	59% 33g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.45mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	472% 6.14mg	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	133% 530μg	55% 220μg	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	367% 330mg	150% 135mg	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	32.7% 4.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	263% 315μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Baked Potato Skin	Recommended Dietary Allowance
Calcium	65% 650mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	908% 8.17mg	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	125% 10mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	268% 6.16mg	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	93% 650mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Young Pods With Seeds Cowpeas vs Baked Potato Skin:

• 1 kilogram of Young Pods With Seeds Cowpeas has 68 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9, 2.4 times more Vitamin C, 12.3 times more Vitamin E and 18.5 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.6 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Baked Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Young Pods With Seeds Cowpeas as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Pods With Seeds Cowpeas vs Baked Potato Skin:

• 1 kilogram of Young Pods With Seeds Cowpeas has 1.9 times more Calcium, 1.3 times more Magnesium and 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 8.2 times more Copper, 7 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Pods With Seeds Cowpeas has 5.2 times more Omega 3 and 3.6 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.5 times more Energy, 4.8 times more Carbohydrate, 2.4 times more Fiber and 1.3 times more Protein than Raw Young Pods With Seeds Cowpeas.
• 1 kilogram of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Pods With Seeds Cowpeas as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.