Comparing Nutrients in 500 calories Boiled Common Cowpeas VS Common Cowpeas

Weight per 500 calories

• Boiled Common Cowpeas: 431g
• Common Cowpeas: 149g

Raw Common Cowpeas have 2.9 times more energy per unit of mass than Boiled Common Cowpeas, which is high 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 Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	3% 0.51g	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	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	14% 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	73.7% 28g	41.5% 15.8g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	0.5% 4.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	41% 0.53mg	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	235% 942μg	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	2.5% 2.23mg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	6.2% 7.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	140% 1.26mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	65% 274mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	99% 2.27mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	48.7% 1655mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	45.6% 5mg	11mg per day for Men 19-50 years
Water	8.16% 302g	0.48% 17.8g	3700g per day for Men 19-50 years

Boiled Common Cowpeas VS Common Cowpeas Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Common Cowpeas contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Common Cowpeas provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 kcal of Raw Common Cowpeas contain 1.6 times more Calcium and 1.4 times more Potassium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Common Cowpeas contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas have 1.2 times more Omega 3, 1.4 times more Sugars and 1.8 times more Fiber than Common Cowpeas.
• Both Boiled Common Cowpeas and Common Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas provide inadequate amounts of Omega 6 in 500 calories.