Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	31.7% 41g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	9.03% 6.55g	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	15.7% 5.95g	34% 13g	38g per day for Men 19-50 years
Protein	11% 6.15g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	15% 59.5μg	103% 413μg	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	88.4% 79.6mg	0.88% 0.79mg	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	17.5% 2.6mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	10% 101mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	59% 0.53mg	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	15% 1.2mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	41% 0.94mg	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	15.6% 109mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Boiled Common Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Boiled Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Boiled Common Cowpeas:

• 7 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 51.8 times more Vitamin K than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B5 and 6.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled Common Cowpeas provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Boiled Common Cowpeas:

• 7 ounces of Boiled Spears Frozen Broccoli have 2.1 times more Calcium and 1.3 times more Water than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 6.2 times more Copper, 4.1 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Common Cowpeas contain 4.1 times more Energy, 2 times more Omega 3, 3.9 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in seven ounces.