Comparing Nutrients in 7 ounces Boiled Young Cowpeas VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	NA	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	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	78.3% 704μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	41.7% 0.54mg	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	6.95% 27.8μg	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	84.2% 76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	25.4% 254mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	29.5% 0.27mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	31% 0.71mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cornsalad per 7 oz

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

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

• 7 ounces of Boiled Young Cowpeas have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.1 times more Vitamin B9 than Cornsalad.
• While 7 oz of Raw Cornsalad contain 8.9 times more Vitamin A, 4.2 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Young Cowpeas have 3.4 times more Calcium, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Cornsalad.
• While 7 oz of Raw Cornsalad contain 1.9 times more Iron than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas have 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Cornsalad.
• 7 ounces of Cornsalad provide inadequate amounts of Energy