Comparing Nutrients in 300 calories Cornsalad VS Boiled Young Cowpeas

Weight per 300 calories

• Cornsalad: 1429g
• Boiled Young Cowpeas: 309g

Boiled and Drained Young Cowpeas have 4.6 times more energy per unit of mass than Raw Cornsalad, which is average in comparison to other foods. Cornsalad having very low energy density.

Discover which food has more nutrients per 300 calories - Cornsalad or Boiled Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	51% 28.6g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	563% 5071μg	13.7% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.5% 1mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	15.5% 0.2mg	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	50% 200μg	98% 393μg	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	606% 546mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.6% 82.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	54.3% 543mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	45.7% 0.41mg	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	389% 31mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	77% 1.77mg	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	108% 757mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	193% 6557mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.82% 12.4mg	1500mg per day for Men 19-50 years
Zinc	76.6% 8.43mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	36% 1326g	6.3% 233g	3700g per day for Men 19-50 years

Cornsalad VS Boiled Young Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornsalad or Boiled Young Cowpeas ?

Lets compare vitamin content per 300 calories of Cornsalad vs Boiled Young Cowpeas :

• 300 calories of Cornsalad have 41 times more Vitamin A, 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 19.4 times more Vitamin B6 and 80.2 times more Vitamin C than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 2 times more Vitamin B9 than Raw Cornsalad.
• Both Raw Cornsalad as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cornsalad vs Boiled Young Cowpeas :

• 300 calories of Cornsalad have 1.4 times more Calcium, 4.7 times more Copper, 9 times more Iron, 2.9 times more Manganese, 4.8 times more Phosphorus, 5.1 times more Potassium, 1.7 times more Selenium, 2.6 times more Zinc and 5.7 times more Water than Boiled Young Cowpeas .
• Both Cornsalad and Boiled Young Cowpeas contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornsalad have 2.9 times more Protein than Boiled Young Cowpeas .
• Both Cornsalad and Boiled Young Cowpeas offer comparable quantities of Energy and Carbohydrate per 300 calories.