Comparing Nutrients in 1 pound Boiled Young Cowpeas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Young Cowpeas	Potato Skin	Recommended Dietary Allowance
Energy	15% 440kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	59.7% 22.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Potato Skin	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Potato Skin	Recommended Dietary Allowance
Calcium	58% 581mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	213% 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	63.5% 5.1mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Potato Skin per 1 lb

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

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

• 1 pound of Boiled Young Cowpeas has more Vitamin A, 4.8 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 7.5 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2 times more Vitamin B5, 3.7 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Young Cowpeas .
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Young Cowpeas as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Young Cowpeas has 4.3 times more Calcium, 2.3 times more Magnesium, 1.3 times more Phosphorus, 8.3 times more Selenium and 2.9 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.2 times more Copper and 2.9 times more Iron than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Potato Skin contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Cowpeas has 1.7 times more Energy, 6.8 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Fiber and 1.2 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.