Comparing Nutrients in 7 ounces Boiled Leafy Tips Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.7% 0.12g	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	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	16.5% 9.27g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	29.8% 119μg	50% 200μg	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	79.4% 71.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	13.7% 137mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	42% 0.38mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	44% 1mg	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	12% 83.3mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leafy Tips Cowpeas VS Leafy Tips Cowpeas per 7 oz

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

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

• 7 oz of Raw Leafy Tips Cowpeas contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Leafy Tips Cowpeas provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Leafy Tips Cowpeas have 1.4 times more Magnesium and 4.7 times more Phosphorus than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.8 times more Iron and 1.3 times more Potassium than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Leafy Tips Cowpeas contain similar levels of Calcium, Copper, Manganese, Zinc and Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Leafy Tips Cowpeas contain 2.6 times more Omega 3 and 1.7 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Leafy Tips Cowpeas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 3
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.