Comparing Nutrients in 500 calories Boiled Common Cowpeas VS Cassava

Weight per 500 calories

• Boiled Common Cowpeas: 431g
• Cassava: 313g

Raw Cassava has 1.4 times more energy per unit of mass than Boiled Common Cowpeas, which is above average in comparison to other foods. Boiled Common Cowpeas having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Common Cowpeas	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	91% 119g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	7.33% 5.3g	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	73.7% 28g	15% 5.63g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Cassava	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	21% 0.28mg	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	224% 897μg	21% 84.4μg	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	1.9% 1.72mg	71.5% 64.4mg	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	8.05% 1.2mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Cassava	Recommended Dietary Allowance
Calcium	10.3% 103mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	34.7% 0.31mg	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	135% 11mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	52% 1.2mg	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	96% 672mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	8.16% 302g	5.04% 187g	3700g per day for Men 19-50 years

Boiled Common Cowpeas VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas or Cassava?

Lets compare vitamin content per 500 calories of Boiled Common Cowpeas vs Cassava:

• 500 calories of Boiled Common Cowpeas have 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Vitamin B3 and 37.3 times more Vitamin C than Boiled Common Cowpeas.
• 500 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Boiled Common Cowpeas as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Common Cowpeas vs Cassava:

• 500 calories of Boiled Common Cowpeas have 2.1 times more Calcium, 3.7 times more Copper, 12.8 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium, 4.9 times more Selenium and 5.2 times more Zinc than Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas have 6.7 times more Omega 3, 2.7 times more Sugars, 5 times more Fiber and 7.8 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Carbohydrate than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Boiled Common Cowpeas as well as Raw Cassava provide inadequate amounts of Omega 6 in 500 calories.