Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Common Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 526kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.36% 0.23g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	62.6% 35g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Common Cowpeas vs Boiled Broccoli:

• Boiled Common Cowpeas have 3.2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.2 times more Vitamin B2, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 162.3 times more Vitamin C, 5.2 times more Vitamin E and 83 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Common Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Common Cowpeas vs Boiled Broccoli:

• Boiled Common Cowpeas have 4.4 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Selenium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 10.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Common Cowpeas have 3.3 times more Energy, 2.9 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.