Comparing Nutrients in 7 ounces Boiled Young Cowpeas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Young Cowpeas	Cassava	Recommended Dietary Allowance
Energy	6.64% 192kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	58% 75.5g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	4.65% 3.37g	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	26% 9.92g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cassava	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	13.4% 0.17mg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cassava	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Young Cowpeas vs Cassava:

• 7 ounces of Boiled Young Cowpeas have 40 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 4.7 times more Vitamin B9 and 14 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B6 and 9.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Cowpeas vs Cassava:

• 7 ounces of Boiled Young Cowpeas have 8 times more Calcium, 1.3 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 3 times more Zinc and 1.3 times more Water than Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas have 4 times more Omega 3, 1.9 times more Sugars, 2.8 times more Fiber and 2.3 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Young Cowpeas .
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.