Comparing Nutrients in 300 calories Boiled Young Cowpeas VS Cauliflower

Weight per 300 calories

• Boiled Young Cowpeas: 309g
• Cauliflower: 1200g

Boiled Young Cowpeas have 3.9 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Young Cowpeas	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	46% 59.6g	130g per day for Men 19-50 years
Sugars	13.8% 10g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	63% 24g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cauliflower	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	170% 2.2mg	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	98% 393μg	171% 684μg	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	7.56% 6.8mg	643% 578mg	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	4.54% 0.68mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.6% 82.3μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cauliflower	Recommended Dietary Allowance
Calcium	39.6% 396mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	43.3% 3.46mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	81% 1.86mg	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	22.5% 158mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.4mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	6.3% 233g	30% 1105g	3700g per day for Men 19-50 years

Boiled Young Cowpeas VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Young Cowpeas have more Vitamin A than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 16.8 times more Vitamin B5, 11 times more Vitamin B6, 1.7 times more Vitamin B9, 85 times more Vitamin C, 1.4 times more Vitamin E and 2.3 times more Vitamin K than Boiled and Drained Young Cowpeas .
• 300 calories of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Cowpeas as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Young Cowpeas have 1.5 times more Calcium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.5 times more Iron, 3.3 times more Phosphorus, 2.8 times more Potassium, 29.1 times more Sodium and 4.7 times more Water than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cauliflower contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Cauliflower contain 2.3 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cauliflower offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Boiled and Drained Young Cowpeas as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.