Comparing Nutrients in 5 ounces Broccoli VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Broccoli	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.6% 0.1g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.85% 7.14g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	15.7% 0.14mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19% 0.44mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.3% 1.28μg	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	5.3% 0.58mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Young Pods With Seeds Cowpeas:

• Raw Broccoli has 2.7 times more Vitamin C, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 2.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Young Pods With Seeds Cowpeas:

• Raw Broccoli has 1.5 times more Potassium, 2.8 times more Selenium, 8.3 times more Sodium and 1.2 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium and 1.5 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Young Pods With Seeds Cowpeas have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.2 times more Omega 3 than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.3 times more Energy, 1.4 times more Carbohydrate, 3 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Young Pods With Seeds Cowpeas have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.