Comparing Nutrients in 5 ounces Broccoli Raab VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Broccoli Raab	Canned Cowpeas	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.25% 0.21g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	4.9% 0.064mg	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	18% 72.3μg	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	4.25% 3.83mg	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	Canned Cowpeas	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	18.4% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	17.4% 0.4mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.17% 244mg	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	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Cowpeas per 5 oz

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

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

• 5 ounces of Broccoli Raab have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.5 times more Vitamin C than Canned Cowpeas.
• Both Raw Broccoli Raab as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 5.4 times more Calcium, 2.2 times more Iron and 1.4 times more Manganese than Canned Cowpeas.
• While 5 oz of Canned Common Cowpeas contain 2.8 times more Copper, 1.3 times more Magnesium, 2.3 times more Selenium and 8.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cowpeas contain similar levels of Phosphorus, Potassium, Zinc 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 2.2 times more Omega 3 than Canned Cowpeas.
• While 5 oz of Canned Common Cowpeas contain 3.5 times more Energy, 4.8 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cowpeas offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in five ounces.