Comparing Nutrients in 1 pound Baked White Potatoes VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Baked White Potatoes	Common Cowpeas	Recommended Dietary Allowance
Energy	14.4% 417kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	209% 272g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	127% 48g	38g per day for Men 19-50 years
Protein	17% 9.53g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Common Cowpeas	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.46% 54.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Common Cowpeas:

• Baked Whole White Potatoes have 8.4 times more Vitamin C than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 17.8 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6, 16.7 times more Vitamin B9, 9.8 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Common Cowpeas:

• Baked Whole White Potatoes have 6.3 times more Water than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 11 times more Calcium, 6.7 times more Copper, 12.9 times more Iron, 6.8 times more Magnesium, 8.1 times more Manganese, 5.7 times more Phosphorus, 2 times more Potassium, 18 times more Selenium, 2.3 times more Sodium and 9.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Common Cowpeas contain 3.7 times more Energy, 8.4 times more Fat, 8.3 times more Saturated Fat, 13.3 times more Omega 3, 7 times more Omega 6, 2.8 times more Carbohydrate, 4.5 times more Sugars, 5 times more Fiber and 11.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.