Comparing Nutrients in 7 ounces Boiled Common Cowpeas with Salt VS Boiled Thin Seeded Lima Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Boiled Thin Seeded Lima Beans with Salt	25%	3%	72%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	34% 13g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	12% 0.15mg	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	103% 413μg	74.4% 298μg	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	0% 0mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Boiled Thin Seeded Lima Beans with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	62.3% 5mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	50.5% 1.16mg	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	44.2% 310mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Boiled Thin Seeded Lima Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Common Cowpeas with Salt versus 7 oz of Boiled Thin Seeded Lima Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• 7 ounces of Boiled Common Cowpeas with Salt have 1.3 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Thin Seeded Lima Beans with Salt.
• While 7 oz of Boiled Thin Seeded Lima Beans with Salt contain 1.3 times more Vitamin B3 than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Boiled Common Cowpeas with Salt as well as Boiled Thin Seeded Lima Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas with Salt vs Boiled Thin Seeded Lima Beans with Salt:

• 7 ounces of Boiled Common Cowpeas with Salt have 1.2 times more Copper, 1.2 times more Phosphorus and 1.3 times more Zinc than Boiled Thin Seeded Lima Beans with Salt.
• While 7 oz of Boiled Thin Seeded Lima Beans with Salt contain 1.4 times more Potassium and 2 times more Selenium than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt contain similar levels of Calcium, Iron, Magnesium, Manganese and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas with Salt have 1.6 times more Omega 3 than Boiled Thin Seeded Lima Beans with Salt.
• Both Boiled Common Cowpeas with Salt and Boiled Thin Seeded Lima Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Common Cowpeas with Salt as well as Boiled Thin Seeded Lima Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.