Comparing Nutrients in 100 grams Cauliflower VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Cauliflower	Common Cowpeas	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	2% 0.34g	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	46% 60g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	9.5% 6.9g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27.5% 0.36mg	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	158% 633μg	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	1.67% 1.5mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Common Cowpeas	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	94% 0.85mg	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	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	66.4% 1.53mg	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	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	32.7% 1112mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Common Cowpeas per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Common Cowpeas:

• 100 grams of Cauliflower have 32.1 times more Vitamin C and 3.1 times more Vitamin K than Common Cowpeas.
• While 100 g of Raw Common Cowpeas contain 17.1 times more Vitamin B1, 3.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 11.1 times more Vitamin B9 and 4.9 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Common Cowpeas:

• 100 grams of Cauliflower have 1.9 times more Sodium and 7.7 times more Water than Common Cowpeas.
• While 100 g of Raw Common Cowpeas contain 5 times more Calcium, 21.7 times more Copper, 19.7 times more Iron, 12.3 times more Magnesium, 9.9 times more Manganese, 9.6 times more Phosphorus, 3.7 times more Potassium, 15 times more Selenium and 12.5 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Common Cowpeas contain 13.4 times more Energy, 13.3 times more Omega 3, 21.4 times more Omega 6, 12.1 times more Carbohydrate, 3.6 times more Sugars, 5.3 times more Fiber and 12.3 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6