Comparing Nutrients in 300 calories Boiled Common Cowpeas VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Common Cowpeas: 259g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Common Cowpeas have 4.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Boiled Common Cowpeas or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Common Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	44% 57.3g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	21.7% 15.8g	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	44.2% 17g	84.6% 32g	38g per day for Men 19-50 years
Protein	35.7% 20g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	107% 1.4mg	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	134% 538μg	150% 600μg	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	1.15% 1.03mg	477% 430mg	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	4.83% 0.72mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.2% 62mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	40.5% 0.36mg	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	81% 6.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	104% 2.4mg	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	57.6% 403mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.47μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.34mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Common Cowpeas vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 211.3 times more Vitamin A, 6.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.8 times more Vitamin B5, 5.4 times more Vitamin B6, 415.3 times more Vitamin C, 19.5 times more Vitamin E and 214.7 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Boiled Common Cowpeas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Common Cowpeas vs Cooked Chopped Frozen Broccoli:

• Boiled Common Cowpeas have 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.7 times more Calcium, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 11.4 times more Sodium and 5.4 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Broccoli contains 2.1 times more Omega 3, 1.8 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Common Cowpeas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.