Comparing Nutrients in 5 ounces Common Cowpeas VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Lentils	27%	3%	70%

Macro Nutrients

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Energy	16.4% 476kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	3.45% 0.59g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	40% 15g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	59% 0.77mg	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	170% 679μg	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	7.1% 6.38mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Lentils	Recommended Dietary Allowance
Calcium	15.6% 156mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	119% 1.07mg	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	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	86% 1.97mg	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	57% 398mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Lentils per 5 oz

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

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

• 5 ounces of Common Cowpeas have 1.3 times more Vitamin B9 than Lentils.
• While 5 oz of Raw Lentils contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin C and 1.3 times more Vitamin E than Raw Common Cowpeas.
• Both Common Cowpeas and Lentils provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per five ounces.
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Common Cowpeas as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Common Cowpeas vs Lentils:

• 5 ounces of Common Cowpeas have 3.1 times more Calcium, 1.3 times more Iron, 3.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 90 times more Selenium than Lentils.
• Both Common Cowpeas and Lentils contain similar levels of Copper, Manganese and Zinc per five ounces.
• 5 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Common Cowpeas have 1.8 times more Omega 3 and 3.4 times more Sugars than Lentils.
• Both Common Cowpeas and Lentils offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per five ounces.