Comparing Nutrients in 7 ounces Lentils VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Energy	24% 699kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	92% 119g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	19% 13.7g	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	0.74% 0.54g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	87.3% 49g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	54.5% 0.71mg	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	238% 951μg	314% 1256μg	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	9.92% 8.93mg	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	6.5% 0.97mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Common Cowpeas	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	186% 1.68mg	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	161% 13mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	132% 3.03mg	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	79.7% 558mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Common Cowpeas per 7 oz

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

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

• 7 ounces of Lentils have 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin C and 1.3 times more Vitamin E than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 1.3 times more Vitamin B9 than Raw Lentils.
• Both Lentils and Common Cowpeas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lentils vs Common Cowpeas:

• 7 oz of Raw Common Cowpeas contain 3.1 times more Calcium, 1.3 times more Iron, 3.9 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 90 times more Selenium than Raw Lentils.
• Both Lentils and Common Cowpeas contain similar levels of Copper, Manganese and Zinc per seven ounces.
• 7 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lentils have 1.2 times more Omega 6 than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 1.8 times more Omega 3 and 3.4 times more Sugars than Raw Lentils.
• Both Lentils and Common Cowpeas offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.