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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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