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

Weight per 300 calories

• Boiled Leafy Tips Cowpeas with Salt: 1364g
• Boiled Eggplant with Salt: 909g

Boiled and Drained Eggplant with Salt has 1.5 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas with Salt, which is low 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 Eggplant with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant 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	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	8.52% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	4.17% 0.71g	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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	114% 63.7g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	44% 395μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	57.6% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	60% 0.78mg	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	32% 127μg	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	13% 12mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	94% 941mg	5.45% 54.5mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	59.6% 0.54mg	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	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	44.7% 1.03mg	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	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	22% 815g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 21.8 times more Vitamin A, 5.1 times more Vitamin B1, 10.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6, 6.4 times more Vitamin B9 and 21.2 times more Vitamin C than Boiled Eggplant with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Eggplant with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Eggplant with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant 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 Eggplant with Salt:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 17.3 times more Calcium, 3.9 times more Copper, 6.5 times more Iron, 8.5 times more Magnesium, 5.5 times more Manganese, 4.2 times more Phosphorus, 4.3 times more Potassium, 13.5 times more Selenium, 1.5 times more Sodium, 3 times more Zinc and 1.5 times more Water than Boiled Eggplant with Salt.
• 300 calories of Boiled Eggplant with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 1.7 times more Omega 3 and 8.4 times more Protein than Boiled Eggplant with Salt.
• While 300 kcal of Boiled and Drained Eggplant with Salt contain 1.9 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Eggplant with Salt offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Eggplant with Salt provide inadequate amounts of Omega 6 in 300 calories.