Comparing Nutrients in 5 ounces Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	4.48% 1.7g	38g per day for Men 19-50 years
Protein	12% 6.6g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	4.14% 0.054mg	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	21.3% 85μg	1.4% 5.67μg	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	29% 26mg	13.4% 12mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	9.8% 98mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	4.1% 0.037mg	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	19.3% 1.55mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	4.07% 0.094mg	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	8.5% 59.5mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Leafy Tips Cowpeas with Salt versus 5 oz of Boiled White Gourd-flowered with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have 8.8 times more Vitamin B1, 6.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.6 times more Vitamin B6, 15 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 5 oz of Boiled and Drained White Gourd-flowered with Salt contain 3.1 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have 2.9 times more Calcium, 5.9 times more Copper, 4.4 times more Iron, 5.6 times more Magnesium, 6.2 times more Manganese, 3.2 times more Phosphorus and 2.1 times more Potassium than Boiled White Gourd-flowered with Salt.
• While 5 oz of Boiled and Drained White Gourd-flowered with Salt contain 2.9 times more Zinc than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have 7.8 times more Protein than Boiled White Gourd-flowered with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.