Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Cooked Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.2% 5.95g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	50% 450μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	10.2% 0.13mg	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	35.2% 141μg	83.3% 333μg	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	81.6% 73.4mg	5.5% 4.96mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Young Cowpeas	Recommended Dietary Allowance
Calcium	23.4% 234mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	28.7% 0.26mg	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	31.5% 2.52mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	48.3% 1.1mg	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	23.2% 163mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Young Cowpeas :

• 7 ounces of Cooked Broccoli Raab have 5.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6 and 14.8 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 2.4 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Young Cowpeas provide similar amounts of Vitamin B2 per seven ounces.
• Both Cooked Broccoli Raab as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Young Cowpeas :

• 7 ounces of Cooked Broccoli Raab have 1.5 times more Phosphorus and 14 times more Sodium than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 1.7 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Young Cowpeas contain similar levels of Calcium, Iron and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 3.2 times more Omega 3 and 1.3 times more Protein than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.6 times more Energy, 6 times more Carbohydrate, 4.8 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.