Comparing Nutrients in 500 calories Boiled Young Cowpeas VS Cornsalad

Weight per 500 calories

• Boiled Young Cowpeas: 516g
• Cornsalad: 2381g

Boiled Young Cowpeas have 4.6 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 500 calories - Boiled Young Cowpeas or Cornsalad?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	9.8% 9.52g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	NA	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	66% 85.7g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	68% 25.8g	NA	38g per day for Men 19-50 years
Protein	29% 16.3g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	23% 206μg	939% 8452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	500% 6.5mg	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	164% 655μg	83.3% 333μg	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	12.6% 11.3mg	1011% 910mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	66% 660mg	90% 905mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	354% 3.2mg	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	72% 5.77mg	649% 52mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	372% 8.55mg	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	37.6% 263mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	321% 10929mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	128% 14mg	11mg per day for Men 19-50 years
Water	10.5% 389g	59.7% 2210g	3700g per day for Men 19-50 years

Boiled Young Cowpeas VS Cornsalad Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Young Cowpeas or Cornsalad?

Lets compare vitamin content per 500 calories of Boiled Young Cowpeas vs Cornsalad:

• 500 calories of Boiled Young Cowpeas have 2 times more Vitamin B9 than Cornsalad.
• While 500 kcal of Raw Cornsalad contain 41 times more Vitamin A, 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 19.4 times more Vitamin B6 and 80.2 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Cowpeas vs Cornsalad:

• 500 kcal of Raw Cornsalad contain 1.4 times more Calcium, 4.7 times more Copper, 9 times more Iron, 2.9 times more Manganese, 4.8 times more Phosphorus, 5.1 times more Potassium, 1.7 times more Selenium, 2.6 times more Zinc and 5.7 times more Water than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Cowpeas have 1.2 times more Carbohydrate than Cornsalad.
• While 500 kcal of Raw Cornsalad contain 2.9 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad offer comparable quantities of Energy per 500 calories.