Comparing Nutrients in 7 ounces Boiled Leafy Tips Cowpeas with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Almonds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.27% 5.56g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	16.5% 9.27g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	22% 87.3μg	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	40.6% 36.5mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Almonds	Recommended Dietary Allowance
Calcium	13.7% 137mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	227% 2.05mg	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	27% 2.16mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas with Salt VS Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Leafy Tips Cowpeas with Salt versus 7 oz of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Leafy Tips Cowpeas with Salt vs Almonds:

• 7 ounces of Boiled Leafy Tips Cowpeas with Salt have more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While 7 oz of Almonds contain 8 times more Vitamin B2, 3.6 times more Vitamin B3 and 10.2 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Almonds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Leafy Tips Cowpeas with Salt vs Almonds:

• 7 ounces of Boiled Leafy Tips Cowpeas with Salt have 242 times more Sodium and 20.7 times more Water than Almonds.
• While 7 oz of Almonds contain 3.9 times more Calcium, 6.7 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 5.3 times more Manganese, 11.5 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 13 times more Zinc than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 7 ounces of Boiled Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almonds contain 26.3 times more Energy, 499.3 times more Fat, 146.2 times more Saturated Fat, 513.5 times more Omega 6, 7.7 times more Carbohydrate and 4.5 times more Protein than Boiled and Drained Leafy Tips Cowpeas with Salt.
• 7 ounces of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Almonds provide inadequate amounts of Omega 3 in seven ounces.