Comparing Nutrients in 500 calories Boiled Young Pods With Seeds Cowpeas VS Cucumber

Weight per 500 calories

• Boiled Young Pods With Seeds Cowpeas: 1471g
• Cucumber: 3333g

Boiled Young Pods With Seeds Cowpeas have 2.3 times more energy per 100g than Cucumber. It has low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.55% 4.4g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	47.8% 0.76g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	76.8% 55.7g	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	40% 29g	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	% 25.3g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	44% 16.7g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Cucumber	Recommended Dietary Allowance
Vitamin A	114% 1029μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 382μg	58.3% 233μg	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	278% 250mg	104% 93mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	456% 547μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas	Cucumber	Recommended Dietary Allowance
Calcium	81% 809mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.3μg	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	129% 10.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	276% 124μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 721mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	84.8% 2882mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	35.6% 1316g	85.8% 3174g	3700g per day for Men 19-50 years

Boiled Young Pods With Seeds Cowpeas VS Cucumber Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Young Pods With Seeds Cowpeas vs Cucumber:

• 500 calories of Boiled Young Pods With Seeds Cowpeas have 6.2 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.7 times more Vitamin C than Cucumber.
• Both Boiled Young Pods With Seeds Cowpeas and Cucumber provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Pods With Seeds Cowpeas vs Cucumber:

• 500 calories of Boiled Young Pods With Seeds Cowpeas have 1.5 times more Calcium, 1.4 times more Magnesium and 1.2 times more Manganese than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 1.3 times more Copper, 1.7 times more Potassium, 1.9 times more Zinc and 2.4 times more Water than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Cucumber contain similar levels of Iron, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Pods With Seeds Cowpeas have 4.6 times more Omega 3 and 1.8 times more Protein than Cucumber.
• Both Boiled Young Pods With Seeds Cowpeas and Cucumber offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Whole Cucumber provide inadequate amounts of Omega 6 in 500 calories.