Comparing Nutrients in 100 grams Cauliflower VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Cauliflower	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	0.86% 25kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	16% 20.8g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	17% 6.5g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Common Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower 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 Cauliflower vs Boiled Common Cowpeas:

• 100 grams of Cauliflower have 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 120.5 times more Vitamin C and 9.1 times more Vitamin K than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 4 times more Vitamin B1 and 3.6 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Boiled Common Cowpeas provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Common Cowpeas have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Boiled Common Cowpeas:

• 100 grams of Cauliflower have 7.5 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• While 100 g of Boiled Common Cowpeas contain 6.9 times more Copper, 6 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 4.2 times more Selenium and 4.8 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Common Cowpeas contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Common Cowpeas contain 4.6 times more Energy, 5.5 times more Omega 3, 4.2 times more Carbohydrate, 1.7 times more Sugars, 3.3 times more Fiber and 4 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 100 grams.