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

Weight per 500 calories

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

Boiled and Drained Leafy Tips Cowpeas with Salt have 1.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	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	92% 119g	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	121% 46g	NA	38g per day for Men 19-50 years
Protein	41.2% 23g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	NA	73.2% 659μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	38.5% 154μg	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	363% 327mg	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

	Boiled White Gourd-flowered with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	92% 923mg	157% 1568mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	120% 9.6mg	310% 24.8mg	8mg per day for Men 19-50 years
Magnesium	101% 423mg	335% 1409mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	71.4% 500mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	235% 7977mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	610% 9154mg	367% 5500mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	99% 3666g	56% 2075g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled White Gourd-flowered with Salt have 5.3 times more Vitamin B5 than Boiled Leafy Tips Cowpeas with Salt.
• While 500 kcal of Boiled and Drained Leafy Tips Cowpeas with Salt contain 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 and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled White Gourd-flowered with Salt have 1.7 times more Sodium, 4.9 times more Zinc and 1.8 times more Water than Boiled Leafy Tips Cowpeas with Salt.
• While 500 kcal of Boiled and Drained Leafy Tips Cowpeas with Salt contain 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 and 2.7 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Leafy Tips Cowpeas with Salt contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered with Salt have 1.9 times more Carbohydrate than Boiled Leafy Tips Cowpeas with Salt.
• While 500 kcal of Boiled and Drained Leafy Tips Cowpeas with Salt contain 4.6 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Leafy Tips Cowpeas with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 6 in 500 calories.