Comparing Nutrients in 5 ounces Boiled Common Cowpeas VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Energy	5.67% 164kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	15% 19.3g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	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	24.2% 9.2g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	19.6% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.9% 0.064mg	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	73.7% 295μg	18% 72.3μg	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	0.63% 0.57mg	4.25% 3.83mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Canned Cowpeas	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	18.4% 0.17mg	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	44.5% 3.56mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	17.4% 0.4mg	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	31.6% 221mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.05% 113g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.3 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Common Cowpeas have 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 73.3 times more Sodium than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Common Cowpeas have 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Common Cowpeas have similar amounts of Omega 3 per 5 oz.
• Both Boiled Common Cowpeas as well as Canned Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.