Comparing Nutrients in 500 calories Leafy Tips Cowpeas VS Boiled Leafy Tips Cowpeas

Weight per 500 calories

• Leafy Tips Cowpeas: 1724g
• Boiled Leafy Tips Cowpeas: 2273g

Leafy Tips Cowpeas have 1.3 times more energy per 100g than Boiled Leafy Tips Cowpeas. It has very low energy density when compared to other foods. Boiled and Drained Leafy Tips Cowpeas having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	49% 63.6g	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	NA	38g per day for Men 19-50 years
Protein	126% 70.7g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	69% 621μg	73.2% 659μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	236% 3.07mg	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	435% 1741μg	341% 1364μg	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	690% 621mg	465% 418mg	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

	Leafy Tips Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	109% 1086mg	157% 1568mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	389% 3.5mg	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	414% 33mg	310% 24.8mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	335% 1409mg	420mg per day for Men 19-50 years
Manganese	382% 8.78mg	407% 9.36mg	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	22% 155mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	231% 7845mg	235% 7977mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	42% 1548g	56% 2075g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Leafy Tips Cowpeas have 1.3 times more Iron than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 1.4 times more Calcium, 1.9 times more Magnesium, 6.2 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Water than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Leafy Tips Cowpeas have 2 times more Omega 3, 1.9 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• While Boiled and Drained Leafy Tips Cowpeas contain 1.5 times more Protein than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Leafy Tips Cowpeas have similar amounts of Energy per 500 kcal.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.