Comparing Nutrients in 1 kilogram Lentils VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Energy	121% 3520kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	462% 600g	130g per day for Men 19-50 years
Sugars	28% 20.3g	95% 69g	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	3.72% 2.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	279% 106g	38g per day for Men 19-50 years
Protein	440% 246g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	275% 3.57mg	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	1198% 4790μg	1583% 6330μg	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	50% 45mg	16.7% 15mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Calcium	35% 350mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	939% 8.45mg	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	814% 65mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	664% 15.3mg	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	401% 2810mg	606% 4240mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Common Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Lentils versus 1 kg of Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lentils vs Common Cowpeas:

• 1 kilogram of Lentils has 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin C and 1.3 times more Vitamin E than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 1.3 times more Vitamin B9 than Raw Lentils.
• Both Lentils and Common Cowpeas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Common Cowpeas:

• 1 kg of Raw Common Cowpeas contains 3.1 times more Calcium, 1.3 times more Iron, 3.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 90 times more Selenium than Raw Lentils.
• Both Lentils and Common Cowpeas contain similar levels of Copper, Manganese and Zinc per one kilogram.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 1.2 times more Omega 6 than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 1.8 times more Omega 3 and 3.4 times more Sugars than Raw Lentils.
• Both Lentils and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.