Comparing Nutrients in 7 ounces Canned Cowpeas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.27% 153kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	21% 27g	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	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	25.3% 101μg	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	5.95% 5.36mg	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

	Canned Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	24% 1.92mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	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	20% 139mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.9% 181g	3700g per day for Men 19-50 years

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

• Canned Common Cowpeas have 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 20.9 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Common Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Common Cowpeas have 3.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 12.2 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Manganese, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Common Cowpeas have 3 times more Energy, 2.9 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Canned Common Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Canned Common Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.