Comparing Nutrients in 1 pound Boiled White Gourd-flowered with Salt VS Boiled Leafy Tips Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	2.03% 59kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	NA	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	14.3% 5.44g	NA	38g per day for Men 19-50 years
Protein	4.86% 2.72g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	NA	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	47% 0.61mg	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	4.54% 18μg	68% 272μg	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	43% 38.6mg	93% 83.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	77.6% 0.7mg	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	14% 1.13mg	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	81.3% 1.87mg	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	8.42% 59mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Leafy Tips Cowpeas with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled White Gourd-flowered with Salt vs Boiled Leafy Tips Cowpeas with Salt:

• 1 pound of Boiled White Gourd-flowered with Salt has 3.1 times more Vitamin B5 than Boiled Leafy Tips Cowpeas with Salt.
• While 1 lb of Boiled and Drained Leafy Tips Cowpeas with Salt contains 8.8 times more Vitamin B1, 6.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.6 times more Vitamin B6, 15 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• 1 pound of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 pound of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Gourd-flowered with Salt vs Boiled Leafy Tips Cowpeas with Salt:

• 1 pound of Boiled White Gourd-flowered with Salt has 2.9 times more Zinc than Boiled Leafy Tips Cowpeas with Salt.
• While 1 lb of Boiled and Drained Leafy Tips Cowpeas with Salt contains 2.9 times more Calcium, 5.9 times more Copper, 4.4 times more Iron, 5.6 times more Magnesium, 6.2 times more Manganese, 3.2 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Leafy Tips Cowpeas with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Leafy Tips Cowpeas with Salt contains 7.8 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Leafy Tips Cowpeas with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 6 in one pound.