Comparing Nutrients in 5 ounces Young Cowpeas VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Young Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	24% 0.31mg	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	59.5% 238μg	25% 101μg	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	3.94% 3.54mg	58.3% 52.4mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	18% 179mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	12% 0.11mg	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	19.5% 1.56mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	23.4% 0.54mg	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	10.7% 75mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.96% 109g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Cooked Broccoli Raab per 5 oz

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

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

• 5 ounces of Young Cowpeas have 2.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 5.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6 and 14.8 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Young Cowpeas as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Cowpeas have 1.7 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.5 times more Phosphorus and 14 times more Sodium than Raw Young Cowpeas .
• Both Young Cowpeas and Cooked Broccoli Raab contain similar levels of Calcium, Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Cowpeas have 3.6 times more Energy, 6 times more Carbohydrate, 4.8 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.2 times more Omega 3 and 1.3 times more Protein than Raw Young Cowpeas .
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.