Comparing Nutrients in 300 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled Young Cowpeas with Salt

Weight per 300 calories

• Boiled Leafy Tips Cowpeas with Salt: 1364g
• Boiled Young Cowpeas with Salt: 319g

Boiled and Drained Young Cowpeas with Salt have 4.3 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas with Salt, which is average in comparison to other foods. Boiled Leafy Tips Cowpeas with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	42% 16g	38g per day for Men 19-50 years
Protein	114% 63.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	44% 395μg	14% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	28% 4.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	9.83% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	16% 0.21mg	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	205% 818μg	101% 405μg	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	279% 251mg	7.8% 7.02mg	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	4.7% 0.7mg	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

	Boiled Leafy Tips Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	94% 941mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	47% 0.42mg	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	186% 15mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	79.4% 1.83mg	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	82% 573mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	14.5% 7.98μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	6.5% 241g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Boiled Young Cowpeas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled Young Cowpeas with Salt?

Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas with Salt vs Boiled Young Cowpeas with Salt:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 3.1 times more Vitamin A, 10.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 8.9 times more Vitamin B6, 2 times more Vitamin B9 and 35.7 times more Vitamin C than Boiled Young Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leafy Tips Cowpeas with Salt vs Boiled Young Cowpeas with Salt:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 2.3 times more Calcium, 4.9 times more Copper, 4.2 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Selenium, 4.3 times more Sodium and 5.2 times more Water than Boiled Young Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Young Cowpeas with Salt contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 6.3 times more Protein than Boiled Young Cowpeas with Salt.
• While 300 kcal of Boiled and Drained Young Cowpeas with Salt contain 1.6 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Young Cowpeas with Salt offer comparable quantities of Energy and Omega 3 per 300 calories.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Young Cowpeas with Salt provide inadequate amounts of Omega 6 in 300 calories.