Comparing Nutrients in 1 pound Boiled Leafy Tips Cowpeas with Salt VS Boiled Eggplant with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	38% 21g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	30% 0.39mg	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	68% 272μg	16% 63.5μg	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	93% 83.5mg	6.55% 5.9mg	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	NA	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	31.3% 313mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	29.7% 0.27mg	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	62% 4.94mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	22.3% 0.51mg	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	27.2% 191mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas with Salt VS Boiled Eggplant with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Leafy Tips Cowpeas with Salt versus 1 lb of Boiled Eggplant with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Leafy Tips Cowpeas with Salt vs Boiled Eggplant with Salt:

• 1 pound of Boiled Leafy Tips Cowpeas with Salt has 14.5 times more Vitamin A, 3.4 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 14.2 times more Vitamin C than Boiled Eggplant with Salt.
• 1 pound of Boiled Eggplant with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Leafy Tips Cowpeas with Salt vs Boiled Eggplant with Salt:

• 1 pound of Boiled Leafy Tips Cowpeas with Salt has 11.5 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 5.6 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Boiled Eggplant with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Eggplant with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Eggplant with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leafy Tips Cowpeas with Salt has 5.6 times more Protein than Boiled Eggplant with Salt.
• While 1 lb of Boiled and Drained Eggplant with Salt contains 2.9 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 1 pound of Boiled Eggplant with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.