Comparing Nutrients in 1 pound Boiled Common Cowpeas with Salt VS Boiled Lentils with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	18% 526kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	68% 88.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	11.3% 8.16g	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	77.6% 29.5g	94% 36g	38g per day for Men 19-50 years
Protein	62.6% 35g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	62% 0.81mg	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	236% 943μg	205% 821μg	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	2% 1.8mg	7.56% 6.8mg	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	8.47% 1.27mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.6μg	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	142% 11.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	97% 2.24mg	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	101% 708mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	8.6% 318g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Boiled Lentils with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Common Cowpeas with Salt vs Boiled Lentils with Salt:

• 1 lb of Boiled Lentils with Salt contains 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Lentils with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Boiled Common Cowpeas with Salt as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Common Cowpeas with Salt vs Boiled Lentils with Salt:

• 1 pound of Boiled Common Cowpeas with Salt has 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Lentils with Salt.
• While 1 lb of Boiled Lentils with Salt contains 1.3 times more Iron and 1.3 times more Potassium than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Lentils with Salt contain similar levels of Copper, Manganese, Phosphorus, Selenium, Sodium and Zinc per one pound.
• 1 pound of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Common Cowpeas with Salt has 2.2 times more Omega 3 and 1.8 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Lentils with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Common Cowpeas with Salt as well as Boiled Lentils with Salt provide inadequate amounts of Omega 6 in one pound.