Comparing Nutrients in 7 ounces Young Cowpeas VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Young Cowpeas	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.4g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	26% 9.92g	20% 7.54g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	33.4% 0.43mg	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	83.3% 333μg	30.3% 121μg	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	5.5% 4.96mg	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Brussels Sprouts	Recommended Dietary Allowance
Calcium	25% 250mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	15.4% 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	27.3% 2.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	29% 0.67mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Young Cowpeas vs Brussels Sprouts:

• 7 ounces of Young Cowpeas have 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.8 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.3 times more Vitamin B1, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 34 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Brussels Sprouts provide similar amounts of Vitamin A per seven ounces.
• Both Raw Young Cowpeas as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Cowpeas vs Brussels Sprouts:

• 7 ounces of Young Cowpeas have 3 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Selenium and 2.4 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.3 times more Iron and 1.3 times more Phosphorus than Raw Young Cowpeas .
• Both Young Cowpeas and Brussels Sprouts contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Cowpeas have 2.1 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.6 times more Omega 3 than Raw Young Cowpeas .
• Both Young Cowpeas and Brussels Sprouts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.