Comparing Nutrients in 7 ounces Common Cowpeas VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Energy	23% 667kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	30.7% 40g	130g per day for Men 19-50 years
Sugars	19% 13.7g	4.93% 3.57g	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	55.4% 21g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	83.3% 46.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	27% 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	314% 1256μg	89.8% 359μg	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	3.3% 2.98mg	3.3% 2.98mg	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	5.16% 0.77mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Boiled Lentils	Recommended Dietary Allowance
Calcium	22% 218mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	55.3% 0.5mg	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	205% 16.4mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	42.6% 0.98mg	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	120% 841mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Boiled Lentils per 7 oz

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

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

• 7 ounces of Common Cowpeas have 5 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 3.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled Lentils.
• 7 ounces of Boiled Lentils have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Common Cowpeas as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Common Cowpeas have 5.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium and 2.7 times more Zinc than Boiled Lentils.
• 7 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Common Cowpeas have 2.9 times more Energy, 5.4 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate, 3.8 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 7 ounces of Boiled Lentils provide inadequate amounts of Omega 6