Comparing Nutrients in 5 ounces Broccoli Raab VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.87% 4.25g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	7.3% 0.095mg	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	29.4% 118μg	59.5% 238μg	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	32% 28.6mg	3.94% 3.54mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Calcium	15.3% 153mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	20.5% 0.18mg	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	38% 3.03mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	34.5% 0.79mg	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	14.8% 103mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.96% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Young Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Young Cowpeas :

• 5 ounces of Broccoli Raab have 3.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.1 times more Vitamin C than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 2 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Raw Broccoli Raab as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Young Cowpeas :

• 5 ounces of Broccoli Raab have 1.9 times more Iron, 1.4 times more Phosphorus and 8.3 times more Sodium than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 3.1 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 2.2 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3 times more Omega 3 than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 4.1 times more Energy, 6.6 times more Carbohydrate, 7.9 times more Sugars and 1.9 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Young Cowpeas offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.