Comparing Nutrients in 500 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Boiled Leafy Tips Cowpeas with Salt: 2273g
• Boiled White Gourd-flowered with Salt: 3846g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.24% 0.077g	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	2.04% 0.35g	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	92% 119g	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	121% 46g	38g per day for Men 19-50 years
Protein	190% 106g	41.2% 23g	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	73.2% 659μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.8mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	236% 3.07mg	112% 1.46mg	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	38.5% 154μg	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	363% 327mg	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	157% 1568mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	111% 1mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	335% 1409mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	407% 9.36mg	110% 2.54mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	235% 7977mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	367% 5500mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	245% 27mg	11mg per day for Men 19-50 years
Water	56% 2075g	99% 3666g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 500 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 500 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 500 calories:

• 500 calories of Boiled Leafy Tips Cowpeas with Salt have 4.6 times more Protein than Boiled White Gourd-flowered with Salt.
• While 500 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 500 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 500 calories.