Comparing Nutrients in 7 ounces Cornsalad VS Boiled Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Cornsalad	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.14g	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	78.3% 704μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	18.8% 0.24mg	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	6.95% 27.8μg	13% 51.6μg	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	84.2% 76mg	37.5% 33.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	15.7% 0.14mg	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	54% 4.33mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	19% 0.43mg	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% 105mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Boiled Young Pods With Seeds Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornsalad versus 7 oz of Boiled Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornsalad vs Boiled Young Pods With Seeds Cowpeas:

• 7 ounces of Cornsalad have 5.1 times more Vitamin A, 2.2 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Young Pods With Seeds Cowpeas.
• While 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 15.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Cornsalad.
• Both Cornsalad and Boiled Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• Both Raw Cornsalad as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornsalad vs Boiled Young Pods With Seeds Cowpeas:

• 7 ounces of Cornsalad have 1.9 times more Copper, 3.1 times more Iron, 1.6 times more Manganese, 2.3 times more Potassium and 2.5 times more Zinc than Boiled Young Pods With Seeds Cowpeas.
• While 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.4 times more Calcium and 3.2 times more Magnesium than Raw Cornsalad.
• Both Cornsalad and Boiled Young Pods With Seeds Cowpeas contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Cornsalad as well as Boiled and Drained Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.9 times more Carbohydrate and 1.3 times more Protein than Raw Cornsalad.
• Both Raw Cornsalad as well as Boiled and Drained Young Pods With Seeds Cowpeas provide inadequate amounts of Energy in seven ounces.