Comparing Nutrients in 5 ounces Broccoli VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Broccoli	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	1.66% 48kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	22% 29g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.14% 4g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10% 0.13mg	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	22.3% 89.3μg	50.3% 201μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	42.7% 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	13% 1.03mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	29% 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	13.4% 94mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Boiled Catjang Cowpeas per 5 oz

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

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

• 5 ounces of Broccoli have 31 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 223 times more Vitamin C than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 2.3 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Boiled Catjang Cowpeas provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs Boiled Catjang Cowpeas:

• 5 ounces of Broccoli have 1.8 times more Calcium, 1.7 times more Sodium and 1.3 times more Water than Boiled Catjang Cowpeas.
• While 5 oz of Boiled Catjang Cowpeas contain 5.5 times more Copper, 4.2 times more Iron, 4.6 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus and 4.6 times more Zinc than Raw Broccoli.
• Both Broccoli and Boiled Catjang Cowpeas contain similar levels of Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Catjang Cowpeas contain 3.4 times more Energy, 1.8 times more Omega 3, 3.1 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy
• Both Raw Broccoli as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in five ounces.