Comparing Nutrients in 500 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled Dishcloth Gourd with Salt

Weight per 500 calories

• Boiled Leafy Tips Cowpeas with Salt: 2273g
• Boiled Dishcloth Gourd with Salt: 926g

Boiled and Drained Dishcloth Gourd with Salt has 2.5 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 500 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.25% 3.15g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	70.7% 27g	38g per day for Men 19-50 years
Protein	190% 106g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.8mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	236% 3.07mg	70.5% 0.92mg	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	341% 1364μg	27.8% 111μg	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	465% 418mg	58.6% 52.8mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	157% 1568mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	87.4% 0.79mg	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	310% 24.8mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	335% 1409mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	407% 9.36mg	89.8% 2.06mg	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	136% 955mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	235% 7977mg	123% 4194mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	3.37% 1.85μg	55μg per day for Men 19-50 years
Sodium	367% 5500mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	56% 2075g	21% 780g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Boiled Dishcloth Gourd With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled Dishcloth Gourd with Salt?

Lets compare vitamin content per 500 calories of Boiled Leafy Tips Cowpeas with Salt vs Boiled Dishcloth Gourd with Salt:

• 500 calories of Boiled Leafy Tips Cowpeas with Salt have 13.7 times more Vitamin B1, 8.3 times more Vitamin B2, 9.5 times more Vitamin B3, 3.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 7.9 times more Vitamin C than Boiled Dishcloth Gourd with Salt.
• While 500 kcal of Boiled and Drained Dishcloth Gourd with Salt contain 4.4 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 Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Leafy Tips Cowpeas with Salt vs Boiled Dishcloth Gourd with Salt:

• 500 calories of Boiled Leafy Tips Cowpeas with Salt have 18.8 times more Calcium, 4.4 times more Copper, 7.4 times more Iron, 7.6 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 11 times more Selenium, 2.3 times more Sodium, 3.5 times more Zinc and 2.7 times more Water than Boiled Dishcloth Gourd with Salt.
• 500 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Leafy Tips Cowpeas with Salt have 17.4 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 500 kcal of Boiled and Drained Dishcloth Gourd with Salt contain 2 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled Dishcloth Gourd with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Omega 6 in 500 calories.