Comparing Nutrients in 7 ounces Canned Cowpeas VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	5.27% 153kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	31.7% 41g	130g per day for Men 19-50 years
Sugars	NA	9.03% 6.55g	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	17.2% 6.55g	34% 13g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.3% 0.2mg	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	103% 413μg	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	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	59% 0.53mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	41% 0.94mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	38.8% 581mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.27% 158g	3.76% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Cowpeas vs Boiled Common Cowpeas:

• Canned Common Cowpeas have 1.3 times more Vitamin B2 and 6.8 times more Vitamin C than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Common Cowpeas.
• Both Canned Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Cowpeas vs Boiled Common Cowpeas:

• Canned Common Cowpeas have 73.3 times more Sodium than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Boiled Common Cowpeas have similar amounts of Calcium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Common Cowpeas contain 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Boiled Common Cowpeas have similar amounts of Omega 3 per 7 oz.
• Both Canned Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.