Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	1.08% 31kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.2% 0.2g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	6.45% 4.68g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	11% 0.14mg	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	73.7% 295μg	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	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	42.2% 0.38mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	29.3% 0.67mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	6.44% 3.54μg	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	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Common Cowpeas per 5 oz

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

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

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6, 50.5 times more Vitamin C, 5.8 times more Vitamin E and 131.8 times more Vitamin K than Boiled Common Cowpeas.
• While 5 oz of Boiled Common Cowpeas contain 1.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Common Cowpeas provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Common Cowpeas:

• 5 ounces of Broccoli Raab have 4.5 times more Calcium, 8.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• While 5 oz of Boiled Common Cowpeas contain 6.4 times more Copper, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Common Cowpeas contain similar levels of Iron and Manganese 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 2.3 times more Omega 3 than Boiled Common Cowpeas.
• While 5 oz of Boiled Common Cowpeas contain 5.3 times more Energy, 7.3 times more Carbohydrate, 8.7 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in five ounces.