Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Common Cowpeas	Broccoli	Recommended Dietary Allowance
Energy	18% 526kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	62.6% 35g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	24.7% 0.22mg	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	142% 11.4mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	17% 1.86mg	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 Broccoli:

• Boiled Common Cowpeas have 2.8 times more Vitamin B1 and 3.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 223 times more Vitamin C, 2.8 times more Vitamin E and 59.8 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Common Cowpeas have 5.5 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus and 3.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 8.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Raw Broccoli have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Common Cowpeas have 3.4 times more Energy, 1.3 times more Omega 3, 3.1 times more Carbohydrate, 1.9 times more Sugars, 2.5 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Boiled Common Cowpeas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.