Comparing Nutrients in 1 pound Common Cowpeas VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Energy	52.6% 1524kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	70.2% 91g	130g per day for Men 19-50 years
Sugars	43% 31.3g	11.3% 8.16g	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	127% 48g	94% 36g	38g per day for Men 19-50 years
Protein	191% 107g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.87mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	62% 0.81mg	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	718% 2871μg	205% 821μg	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	7.56% 6.8mg	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	11.8% 1.77mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Calcium	50% 499mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	127% 1.14mg	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	469% 37.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	97% 2.24mg	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	275% 1923mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	148% 5044mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	1.46% 54.2g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Boiled Lentils per 1 lb

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

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

• 1 pound of Common Cowpeas has 5 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 3.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled Lentils.
• 1 pound of Boiled Lentils have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Common Cowpeas as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Common Cowpeas has 5.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium and 2.7 times more Zinc than Boiled Lentils.
• 1 pound of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Common Cowpeas has 2.9 times more Energy, 5.4 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate, 3.8 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 1 pound of Boiled Lentils provide inadequate amounts of Omega 6