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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	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	10.4% 13.5g	5.26% 6.83g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	8.35% 4.68g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	9.2% 92mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	17.7% 1.4mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	13% 92mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Leafy Tips Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Pods With Seeds Cowpeas versus 5 oz of Leafy Tips Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Young Pods With Seeds Cowpeas have 1.9 times more Vitamin A and 15.8 times more Vitamin B5 than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 2.4 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Leafy Tips Cowpeas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Pods With Seeds Cowpeas have 1.3 times more Magnesium and 7.2 times more Phosphorus than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 1.9 times more Copper, 1.9 times more Iron, 1.7 times more Manganese and 2.1 times more Potassium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Leafy Tips Cowpeas contain similar levels of Calcium, Zinc and Water per five ounces.
• 5 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Pods With Seeds Cowpeas have 2 times more Carbohydrate than Leafy Tips Cowpeas.
• Both Young Pods With Seeds Cowpeas and Leafy Tips Cowpeas offer comparable quantities of Omega 3 and Protein per five ounces.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in five ounces.