Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Common Cowpeas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.94% 230kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	7.94% 0.071mg	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	62.3% 5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas vs Frozen Broccoli Spears:

• Boiled Common Cowpeas have 2.8 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 57 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B6, 170.8 times more Vitamin C, 4.8 times more Vitamin E and 59.6 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled Common Cowpeas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Frozen Broccoli Spears:

• Boiled Common Cowpeas have 7.4 times more Copper, 3.5 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 3.8 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Calcium, 4.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Frozen Broccoli Spears have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Common Cowpeas have 4 times more Energy, 3.9 times more Carbohydrate, 2.2 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Omega 3 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.