Comparing Nutrients in 5 ounces Boiled Common Cowpeas VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Energy	5.67% 164kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	22.6% 29.4g	65.5% 85g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	24.2% 9.2g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.6% 11g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	73.7% 295μg	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	0.63% 0.57mg	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	2.65% 0.4mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Common Cowpeas	Recommended Dietary Allowance
Calcium	3.4% 34mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	44.5% 3.56mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	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	31.6% 221mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	46.4% 1576mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Common Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Common 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 Boiled Common Cowpeas vs Common Cowpeas:

• 5 oz of Raw Common Cowpeas contain 4.2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3 times more Vitamin B9, 1.4 times more Vitamin E and 2.9 times more Vitamin K than Boiled Common Cowpeas.
• 5 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Common Cowpeas as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Raw Common Cowpeas contain 4.6 times more Calcium, 3.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium and 2.6 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Common Cowpeas contain 2.9 times more Energy, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Boiled Common Cowpeas.
• 5 ounces of Boiled Common Cowpeas provide inadequate amounts of Omega 6