Comparing Nutrients in 1 pound Boiled Common Cowpeas VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Common Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Energy	18% 526kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	56% 18g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	20.6% 15g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	118% 45g	38g per day for Men 19-50 years
Protein	62.6% 35g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	40% 0.52mg	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	55.6% 222μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 1.3 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.9 times more Vitamin B2, 7.1 times more Vitamin B3 and 84.8 times more Vitamin E than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled Common Cowpeas as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Boiled Common Cowpeas have 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 9.8 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 3.9 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium, 4.8 times more Sodium and 2.3 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 1 pound:

• Boiled Common Cowpeas have 20.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Energy, 99.1 times more Fat, 28.6 times more Saturated Fat, 86.5 times more Omega 6, 1.4 times more Sugars, 1.5 times more Fiber and 2.8 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Boiled Common Cowpeas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.