Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	18% 526kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	9.15% 1.56g	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	209% 272g	130g per day for Men 19-50 years
Sugars	20.6% 15g	43% 31.3g	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	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	127% 48g	38g per day for Men 19-50 years
Protein	62.6% 35g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	125% 1.6mg	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	718% 2871μg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	11% 109mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	426% 3.83mg	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	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	301% 6.93mg	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	275% 1923mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	8.6% 318g	1.46% 54.2g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas contain 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3 times more Vitamin B9, 3.8 times more Vitamin C, 1.4 times more Vitamin E and 2.9 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Common Cowpeas have 5.9 times more Water than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 4.6 times more Calcium, 3.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium, 4 times more Sodium and 2.6 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 1 pound:

• Raw Common Cowpeas contain 2.9 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.