Comparing Nutrients in 500 calories Leafy Tips Cowpeas VS Young Pods With Seeds Cowpeas

Weight per 500 calories

• Leafy Tips Cowpeas: 1724g
• Young Pods With Seeds Cowpeas: 1136g

Raw Young Pods With Seeds Cowpeas have 1.5 times more energy per unit of mass than Raw Leafy Tips Cowpeas, which is low in comparison to other foods. Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	79% 57.3g	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	NA	99% 37.5g	38g per day for Men 19-50 years
Protein	126% 70.7g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	69% 621μg	86% 773μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	215% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	151% 1.97mg	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	151% 602μg	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	417% 375mg	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	37% 5.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	298% 358μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	109% 1086mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	126% 1.14mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	157% 659mg	420mg per day for Men 19-50 years
Manganese	382% 8.78mg	152% 3.5mg	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	106% 739mg	700mg per day for Men 19-50 years
Potassium	231% 7845mg	72% 2443mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	42% 1548g	26.4% 977g	3700g per day for Men 19-50 years

Leafy Tips Cowpeas VS Young Pods With Seeds Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Young Pods With Seeds Cowpeas?

Lets compare vitamin content per 500 calories of Leafy Tips Cowpeas vs Young Pods With Seeds Cowpeas:

• 500 calories of Leafy Tips Cowpeas have 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.7 times more Vitamin C than Young Pods With Seeds Cowpeas.
• While 500 kcal of Raw Young Pods With Seeds Cowpeas contain 10.4 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin A per 500 calories.
• Both Raw Leafy Tips Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Leafy Tips Cowpeas vs Young Pods With Seeds Cowpeas:

• 500 calories of Leafy Tips Cowpeas have 1.5 times more Calcium, 2.9 times more Copper, 2.9 times more Iron, 2.5 times more Manganese, 3.2 times more Potassium, 1.5 times more Selenium, 1.3 times more Zinc and 1.6 times more Water than Young Pods With Seeds Cowpeas.
• While 500 kcal of Raw Young Pods With Seeds Cowpeas contain 4.8 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Leafy Tips Cowpeas have 1.3 times more Omega 3 and 1.9 times more Protein than Young Pods With Seeds Cowpeas.
• While 500 kcal of Raw Young Pods With Seeds Cowpeas contain 1.3 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Energy per 500 calories.
• Both Raw Leafy Tips Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 500 calories.