Comparing Nutrients in 5 ounces Boiled Lentils with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	5.57% 162kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	6.45% 4.68g	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	29.5% 11g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	11% 0.14mg	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	64% 257μg	73.7% 295μg	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	0.63% 0.57mg	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	1.04% 0.16mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.25μg	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	59% 4.72mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	29.3% 0.67mg	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	36.4% 255mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.67% 99g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Common Cowpeas with Salt per 5 oz

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

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

• 5 ounces of Boiled Lentils with Salt have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Common Cowpeas with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Boiled Lentils with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Lentils with Salt vs Boiled Common Cowpeas with Salt:

• 5 ounces of Boiled Lentils with Salt have 1.3 times more Iron and 1.3 times more Potassium than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 1.3 times more Calcium and 1.5 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt contain similar levels of Copper, Manganese, Phosphorus, Selenium, Sodium and Zinc per five ounces.
• 5 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lentils with Salt have 1.2 times more Fiber than Boiled Common Cowpeas with Salt.
• While 5 oz of Boiled Common Cowpeas with Salt contain 2.2 times more Omega 3 and 1.8 times more Sugars than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled Lentils with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in five ounces.