Comparing Nutrients in 1 pound Leafy Tips Cowpeas VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	31.5% 23g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	18% 163μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	60.4% 0.78mg	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	115% 458μg	60% 240μg	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	181% 163mg	166% 150mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	28.6% 286mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	50.4% 0.45mg	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	109% 8.7mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	60.7% 1.4mg	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	5.83% 41mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	60.7% 2064mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 407g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Young Pods With Seeds Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Leafy Tips Cowpeas versus 1 lb of Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Leafy Tips Cowpeas vs Young Pods With Seeds Cowpeas:

• 1 pound of Leafy Tips Cowpeas has 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.9 times more Vitamin A and 15.8 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Leafy Tips Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leafy Tips Cowpeas vs Young Pods With Seeds Cowpeas:

• 1 pound of Leafy Tips Cowpeas has 1.9 times more Copper, 1.9 times more Iron, 1.7 times more Manganese and 2.1 times more Potassium than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.3 times more Magnesium and 7.2 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Leafy Tips Cowpeas as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leafy Tips Cowpeas has 1.2 times more Protein than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 2 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Omega 3 per one pound.
• Both Raw Leafy Tips Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in one pound.