Comparing Nutrients in 5 ounces Baked White Potatoes VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Baked White Potatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	4.5% 130kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	23% 30g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	13.5% 54μg	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	20% 18mg	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	0.38% 0.057mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.2% 0.38mg	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	11.3% 0.91mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled Common Cowpeas:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 2.1 times more Vitamin B6, 31.5 times more Vitamin C and 1.6 times more Vitamin K than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 4.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin B9 and 7 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Common Cowpeas have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled Common Cowpeas:

• Baked Whole White Potatoes have 2 times more Potassium than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 2.4 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 5 times more Selenium and 3.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Common Cowpeas have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Common Cowpeas contain 1.3 times more Energy, 5.5 times more Omega 3, 2.2 times more Sugars, 3.1 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Common Cowpeas have similar amounts of Carbohydrate per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.