Comparing Nutrients in 300 calories Young Cowpeas VS Cornsalad

Weight per 300 calories

• Young Cowpeas: 333g
• Cornsalad: 1429g

Young Cowpeas have 4.3 times more energy per 100g than Cornsalad. It has average energy density when compared to other foods. Raw Cornsalad having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cornsalad	31%	14%	55%

Macro Nutrients

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	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	44% 16.7g	NA	38g per day for Men 19-50 years
Protein	17.6% 9.83g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	15% 137μg	563% 5071μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.83mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	300% 3.9mg	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	140% 560μg	50% 200μg	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	9.26% 8.33mg	606% 546mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	42% 420mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	213% 1.9mg	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	46% 3.67mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	223% 5.13mg	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	25.2% 177mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	193% 6557mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	76.6% 8.43mg	11mg per day for Men 19-50 years
Water	6.95% 257g	36% 1326g	3700g per day for Men 19-50 years

Young Cowpeas VS Cornsalad Nutrients Per 300 Kcal

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

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

• 300 calories of Young Cowpeas have 2.8 times more Vitamin B9 than Cornsalad.
• While 300 kcal of Raw Cornsalad contain 37.1 times more Vitamin A, 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 17.5 times more Vitamin B6 and 65.5 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Cornsalad provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Raw Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Young Cowpeas vs Cornsalad:

• 300 kcal of Raw Cornsalad contain 1.3 times more Calcium, 4.4 times more Copper, 8.5 times more Iron, 2.7 times more Manganese, 4.3 times more Phosphorus, 4.6 times more Potassium, 1.7 times more Selenium, 2.5 times more Zinc and 5.2 times more Water than Raw Young Cowpeas .
• Both Young Cowpeas and Cornsalad contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Young Cowpeas have 1.2 times more Carbohydrate than Cornsalad.
• While 300 kcal of Raw Cornsalad contain 2.9 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Cornsalad offer comparable quantities of Energy per 300 calories.