Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	18% 526kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	4% 0.68g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	77.6% 29.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	62.6% 35g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	15.7% 0.2mg	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	58% 231μg	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	13.6% 12.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	11% 109mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	59% 0.53mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	56% 1.3mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.76% 361g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.3 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Common Cowpeas have 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 73.3 times more Sodium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Common Cowpeas have 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Omega 3 per 1 lb.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.