Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Baked White Potatoes	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	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	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 414g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Boiled Leafy Tips Cowpeas:

• Baked Whole White Potatoes have 1.5 times more Vitamin B3, 8.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 29 times more Vitamin A, 5.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Boiled Leafy Tips Cowpeas:

• Baked Whole White Potatoes have 1.8 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 6.9 times more Calcium, 1.7 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese and 1.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.2 times more Energy and 7.5 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Omega 3 per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.