Comparing Nutrients in 1 pound Lentils VS Common Cowpeas

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.7mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	125% 1.6mg	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	543% 2173μg	718% 2871μg	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	22.7% 20.4mg	7.56% 6.8mg	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	11.8% 1.77mg	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

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	426% 3.83mg	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	369% 29.5mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	301% 6.93mg	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	182% 1275mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	90% 3071mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	1% 37.5g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Common Cowpeas per 1 lb

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

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

• 1 pound of Lentils has 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 Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.3 times more Vitamin B9 than Raw Lentils.
• Both Lentils and Common Cowpeas 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 Lentils as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lentils vs Common Cowpeas:

• 1 lb of Raw Common Cowpeas contains 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 Raw Lentils.
• Both Lentils and Common Cowpeas 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 Lentils has 1.2 times more Omega 6 than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 1.8 times more Omega 3 and 3.4 times more Sugars than Raw Lentils.
• Both Lentils and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.