Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Catjang Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8% 232kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29% 16g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	70.4% 282μg	33.2% 133μg	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	0.88% 0.79mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	8.38% 0.075mg	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	75.7% 6.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	25.4% 0.58mg	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	40.3% 282mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.74% 138g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Catjang Cowpeas vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Catjang Cowpeas have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6 and 141 times more Vitamin C than Boiled Catjang Cowpeas.
• 7 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Catjang Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Catjang Cowpeas vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Catjang Cowpeas have 7.1 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium and 3.9 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Calcium and 1.3 times more Water than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Frozen Chopped Broccoli contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas have 4.5 times more Energy, 4.3 times more Carbohydrate and 2.9 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Catjang Cowpeas and Frozen Chopped Broccoli offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Catjang Cowpeas as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.