Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Common Cowpeas	Acorns	Recommended Dietary Allowance
Energy	18% 526kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	44% 14g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	123% 21g	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	142% 185g	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	NA	38g per day for Men 19-50 years
Protein	62.6% 35g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Acorns	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	184% 2.4mg	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	99% 395μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Acorns	Recommended Dietary Allowance
Calcium	11% 109mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	313% 2.8mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	264% 6.06mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.6% 318g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Acorns per 1 lb

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

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

• 1 pound of Boiled Common Cowpeas has 1.8 times more Vitamin B1 and 2.4 times more Vitamin B9 than Acorns.
• While 1 lb of Raw Acorns contains 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Boiled Common Cowpeas has 3.2 times more Iron, 2 times more Phosphorus and 2.5 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 1.7 times more Calcium, 2.3 times more Copper, 2.8 times more Manganese and 1.9 times more Potassium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Acorns contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Common Cowpeas has 1.3 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 3.3 times more Energy, 45 times more Fat, 22.5 times more Saturated Fat, 32.1 times more Omega 6 and 2 times more Carbohydrate than Boiled Common Cowpeas.
• 1 pound of Boiled Common Cowpeas provide inadequate amounts of Omega 6