Comparing Nutrients in 5 ounces Canned Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	3.76% 109kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.7g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	39% 0.51mg	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	18% 72.3μg	224% 897μg	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	4.25% 3.83mg	2.36% 2.13mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	133% 1.2mg	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	17% 1.37mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	94% 2.17mg	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% 99mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	46.4% 1576mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.05% 113g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cowpeas VS Common Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Cowpeas vs Common Cowpeas:

• 5 ounces of Canned Cowpeas have 1.8 times more Vitamin C than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 11.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.9 times more Vitamin B3, 7.9 times more Vitamin B5, 7.9 times more Vitamin B6 and 12.4 times more Vitamin B9 than Canned Common Cowpeas.
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Canned Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Cowpeas vs Common Cowpeas:

• 5 ounces of Canned Cowpeas have 18.3 times more Sodium and 6.7 times more Water than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 5.5 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 6.6 times more Magnesium, 5.4 times more Manganese, 6.1 times more Phosphorus, 6.5 times more Potassium, 3.9 times more Selenium and 4.8 times more Zinc than Canned Common Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Common Cowpeas contain 4.4 times more Energy, 2.3 times more Omega 3, 2.3 times more Omega 6, 4.4 times more Carbohydrate, 3.2 times more Fiber and 5 times more Protein than Canned Common Cowpeas.
• 5 ounces of Canned Cowpeas provide inadequate amounts of Omega 6