Comparing Nutrients in 1 pound Common Cowpeas VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Lentils	27%	3%	70%

Macro Nutrients

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Energy	52.6% 1524kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	221% 287g	130g per day for Men 19-50 years
Sugars	43% 31.3g	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.67g	g per day for Men 19-50 years
Fiber	127% 48g	128% 48.5g	38g per day for Men 19-50 years
Protein	191% 107g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.87mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	188% 2.45mg	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	543% 2173μg	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	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Calcium	50% 499mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	380% 3.42mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	275% 6.3mg	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	275% 1923mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	148% 5044mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.46% 54.2g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Lentils per 1 lb

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

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

• 1 pound of Common Cowpeas has 1.3 times more Vitamin B9 than Lentils.
• While 1 lb of Raw Lentils contains 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin C and 1.3 times more Vitamin E than Raw Common Cowpeas.
• Both Common Cowpeas and Lentils provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one pound.
• 1 pound of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Common Cowpeas as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Common Cowpeas vs Lentils:

• 1 pound of Common Cowpeas has 3.1 times more Calcium, 1.3 times more Iron, 3.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 90 times more Selenium than Lentils.
• Both Common Cowpeas and Lentils contain similar levels of Copper, Manganese and Zinc per one pound.
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Common Cowpeas has 1.8 times more Omega 3 and 3.4 times more Sugars than Lentils.
• Both Common Cowpeas and Lentils offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per one pound.