Comparing Nutrients in 7 ounces Boiled Young Cowpeas with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	30% 39g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	26% 9.92g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	32.4% 0.42mg	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	63% 252μg	13.4% 53.6μg	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	4.85% 4.37mg	27.8% 25mg	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	2.9% 0.44mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	38.4% 0.35mg	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	27.8% 2.22mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	15% 0.34mg	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	14.5% 101mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Cowpeas with Salt versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Cowpeas with Salt vs Baked Red Potatoes:

• 7 ounces of Boiled Young Cowpeas with Salt have 40 times more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2 and 4.7 times more Vitamin B9 than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Baked Red Potatoes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Cowpeas with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Cowpeas with Salt vs Baked Red Potatoes:

• 7 ounces of Boiled Young Cowpeas with Salt have 14.2 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 20 times more Sodium and 2.6 times more Zinc than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.3 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Baked Red Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas with Salt have 4.5 times more Omega 3, 2.3 times more Sugars, 2.8 times more Fiber and 1.4 times more Protein than Baked Red Potatoes.
• Both Boiled Young Cowpeas with Salt and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in seven ounces.