Comparing Nutrients in 5 ounces Young Cowpeas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.4% 128kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	18% 179mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	20% 0.18mg	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	11.3% 0.91mg	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	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.96% 109g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Young Cowpeas vs Baked White Potatoes:

• Raw Young Cowpeas have 41 times more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 4.4 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 5 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Young Cowpeas vs Baked White Potatoes:

• Raw Young Cowpeas have 12.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 4.6 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus and 1.3 times more Potassium than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Cowpeas have 4.2 times more Omega 3, 2 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Raw Young Cowpeas and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.