Comparing Nutrients in 1 pound Boiled Young Cowpeas VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Young Cowpeas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	15% 440kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	75% 98g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	10.6% 7.7g	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	59.7% 22.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	105% 1.37mg	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	144% 576μg	10.2% 41μg	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	11% 9.98mg	64.5% 58mg	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	6.65% 1mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	58% 581mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	108% 0.98mg	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	63.5% 5.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31.8% 0.73mg	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	33% 231mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Cowpeas versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Cowpeas vs Baked Potato Flesh:

• 1 pound of Boiled Young Cowpeas has more Vitamin A, 7 times more Vitamin B2, 14.1 times more Vitamin B9 and 88.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Young Cowpeas vs Baked Potato Flesh:

• 1 pound of Boiled Young Cowpeas has 25.6 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 8.3 times more Selenium and 3.6 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Copper than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Baked Potato Flesh contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Cowpeas has 6.8 times more Omega 3, 1.9 times more Sugars, 3.3 times more Fiber and 1.6 times more Protein than Baked Potato Flesh.
• Both Boiled Young Cowpeas and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.