Comparing Nutrients in 5 ounces Boiled Young Pods With Seeds Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	5.26% 6.83g	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	NA	38g per day for Men 19-50 years
Protein	6.6% 3.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	11% 99μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	19.3% 0.25mg	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	9.2% 37μg	35.8% 143μg	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	26.8% 24mg	56.7% 51mg	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 Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	30% 0.27mg	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	12.4% 0.99mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	31.4% 0.72mg	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	9.92% 69.5mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Pods With Seeds Cowpeas vs Leafy Tips Cowpeas:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.9 times more Vitamin A and 10.6 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Pods With Seeds Cowpeas vs Leafy Tips Cowpeas:

• Boiled and Drained Young Pods With Seeds Cowpeas have 5.4 times more Phosphorus than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 2.7 times more Copper, 2.7 times more Iron, 2.3 times more Manganese, 2.3 times more Potassium and 1.3 times more Selenium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Leafy Tips Cowpeas have similar amounts of Calcium, Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.5 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 1.6 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Leafy Tips Cowpeas have similar amounts of Energy and Omega 3 per 5 oz.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.