Comparing Nutrients in 500 calories Boiled Leafy Tips Cowpeas VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Leafy Tips Cowpeas: 2273g
• Frozen Chopped Broccoli: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Leafy Tips Cowpeas or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	190% 106g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.8mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	236% 3.07mg	192% 2.5mg	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	341% 1364μg	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	157% 1568mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	335% 1409mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	407% 9.36mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	235% 7977mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	56% 2075g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Leafy Tips Cowpeas vs Frozen Chopped Broccoli:

• Boiled and Drained Leafy Tips Cowpeas have 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin A, 5.1 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Leafy Tips Cowpeas vs Frozen Chopped Broccoli:

• Boiled and Drained Leafy Tips Cowpeas have 1.5 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Selenium, 3.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Leafy Tips Cowpeas have 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Fat, 5.2 times more Omega 3 and 1.4 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.