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Comparing Nutrients in 5 ounces Common CowpeasVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Common Cowpeas
27%
3%
70%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

16.4%476kcal
Energy
4.5%130kcal
476 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.84%1.8g
Fat
0.22%0.21g
1.8 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.47%0.47g
Saturated Fat
0.18%0.057g
0.47 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
17.6%0.28g
Omega 3
1.33%0.021g
0.28 gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.86%0.49g
Omega 6
0.41%0.069g
0.49 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
65.5%85g
Carbohydrate
23%30g
85 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
13.5%9.8g
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.8 gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.7%0.51g
≤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]
NA gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.89g
NA gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.57g
NA gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
39.5%15g
Fiber
7.83%2.98g
15 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
59.5%33.3g
Protein
5.3%2.98g
33.3 gvs2.98 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
0.16%1.4μg
RAE, retinol activity equivalents
4.25 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
101%1.2mg
Vitamin B1
5.67%0.068mg
Thiamine
1.2 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
24.6%0.32mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.32 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
18.4%2.94mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
2.94 mgvs2.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
42.5%2.13mg
Vitamin B5
11%0.54mg
Pantothenic acid
2.13 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
39%0.51mg
Vitamin B6
23%0.3mg
Pyridoxine
0.51 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
224%897μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
897 μgvs54 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
2.36%2.13mg
Vitamin C
20%18mg
Ascorbic acid
2.13 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
3.7%0.55mg
Vitamin E
0.38%0.057mg
Tocopherols and Tocotrienols
0.55 mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
5.9%7.1μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
7.1 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.6%156mg
Calcium
1.4%14mg
156 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
133%1.2mg
Copper
20%0.18mg
1.2 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
147%11.7mg
Iron
11.3%0.91mg
11.7 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
62%261mg
Magnesium
9.1%38.3mg
261 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
94%2.17mg
Manganese
11.6%0.27mg
2.17 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
86%601mg
Phosphorus
15%106mg
601 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
46.4%1576mg
Potassium
22.7%771mg
1576 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23%12.8μg
Selenium
1.3%0.71μg
12.8 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.5%22.7mg
Sodium
0.66%9.92mg
22.7 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
43.4%4.78mg
Zinc
4.5%0.5mg
4.78 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.46%17g
Water
2.9%107g
17 gvs107 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of Common Cowpeas vs Baked White Potatoes:
Comparing minerals per 5 ounces for Common Cowpeas vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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