Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Common Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.94% 230kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	31.7% 41g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	34% 13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas vs Cooked Broccoli Raab:

• 7 ounces of Boiled Common Cowpeas have 2.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B6, 92.5 times more Vitamin C, 9 times more Vitamin E and 150.6 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Common Cowpeas as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Cooked Broccoli Raab:

• 7 ounces of Boiled Common Cowpeas have 3.6 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Selenium and 2.4 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.9 times more Calcium, 14 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Cooked Broccoli Raab contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas have 4.6 times more Energy, 6.7 times more Carbohydrate, 5.3 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.4 times more Omega 3 than Boiled Common Cowpeas.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Common Cowpeas as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.