Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Boiled Common Cowpeas

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	0.86% 25kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4.55% 3.3g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	17% 6.5g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.7% 0.1mg	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	17.8% 71μg	52% 208μg	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	41% 37mg	0.44% 0.4mg	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	17% 2.53mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	29.8% 0.27mg	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	16% 1.27mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	20.7% 0.48mg	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	11.7% 82mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Common Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Boiled Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Boiled Common Cowpeas:

• 100 grams of Cooked Broccoli Raab have 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.
• While 100 g of Boiled Common Cowpeas contain 2.9 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Common Cowpeas provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Boiled Common Cowpeas:

• 100 grams of Cooked Broccoli Raab have 4.9 times more Calcium, 1.2 times more Potassium, 14 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 3.6 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Selenium and 2.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Common Cowpeas contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 2.4 times more Omega 3 than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 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.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 100 grams.