Comparing Nutrients in 5 ounces Common Cowpeas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Cassava	3%	2%	95%

Macro Nutrients

	Common Cowpeas	Cassava	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	41.5% 54g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	3.32% 2.4g	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	39.5% 15g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Cassava	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	9.6% 0.12mg	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	224% 897μg	9.57% 38.3μg	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	2.36% 2.13mg	32.4% 29mg	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	3.7% 0.55mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Cassava	Recommended Dietary Allowance
Calcium	15.6% 156mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	15.7% 0.14mg	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	147% 11.7mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	23.7% 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	86% 601mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Cassava per 5 oz

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

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

• 5 ounces of Common Cowpeas have 9.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 14 times more Vitamin B5, 4.1 times more Vitamin B6, 23.4 times more Vitamin B9, 2.1 times more Vitamin E and 2.6 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 13.7 times more Vitamin C than Raw Common Cowpeas.
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Common Cowpeas as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Common Cowpeas vs Cassava:

• 5 ounces of Common Cowpeas have 6.9 times more Calcium, 8.5 times more Copper, 30.6 times more Iron, 8.8 times more Magnesium, 4 times more Manganese, 15.7 times more Phosphorus, 4.1 times more Potassium, 12.9 times more Selenium and 9.9 times more Zinc than Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Common Cowpeas have 2.1 times more Energy, 11.7 times more Omega 3, 10.7 times more Omega 6, 1.6 times more Carbohydrate, 4.1 times more Sugars, 5.9 times more Fiber and 17.3 times more Protein than Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6