Comparing Nutrients in 300 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Weight per 300 calories

• Boiled Leafy Tips Cowpeas with Salt: 1364g
• Boiled White Gourd-flowered with Salt: 2308g

Boiled Leafy Tips Cowpeas with Salt have 1.7 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered 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	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.22% 0.21g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	73% 27.7g	38g per day for Men 19-50 years
Protein	114% 63.7g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	44% 395μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	67.5% 0.88mg	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	23% 92μg	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	218% 196mg	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

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	94% 941mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	66.7% 0.6mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	66.2% 1.52mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	147% 16mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	59.5% 2200g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 8.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 5.3 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered 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 White Gourd-flowered with Salt:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 1.7 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 2.7 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Sodium, 4.9 times more Zinc and 1.8 times more Water than Boiled and Drained Leafy Tips Cowpeas with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leafy Tips Cowpeas with Salt have 4.6 times more Protein than Boiled White Gourd-flowered with Salt.
• While 300 kcal of Boiled and Drained White Gourd-flowered 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 White Gourd-flowered 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 White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 300 calories.