Comparing Nutrients in 100 grams Boiled Young Cowpeas VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	3.34% 97kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	2.77% 3.6g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	39.4% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	21% 0.27mg	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	31.8% 127μg	3.5% 14μg	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	2.44% 2.2mg	42.4% 38.2mg	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	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	13% 128mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	15% 0.13mg	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	14% 1.12mg	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	15.6% 0.36mg	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	7.3% 51mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.04% 75.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Cornsalad per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Young Cowpeas vs Cornsalad:

• 100 grams of Boiled Young Cowpeas have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.1 times more Vitamin B9 than Cornsalad.
• While 100 g of Raw Cornsalad contain 8.9 times more Vitamin A, 4.2 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• 100 grams of Cornsalad have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Young Cowpeas vs Cornsalad:

• 100 grams of Boiled Young Cowpeas have 3.4 times more Calcium, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Cornsalad.
• While 100 g of Raw Cornsalad contain 1.9 times more Iron than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Cornsalad contain similar levels of Copper, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Young Cowpeas have 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Cornsalad.
• 100 grams of Cornsalad provide inadequate amounts of Energy