Comparing Nutrients in 100 grams Young Cowpeas VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cornsalad	31%	14%	55%

Macro Nutrients

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Energy	3.1% 90kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	NA	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	2.77% 3.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	5.27% 2.95g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	39.4% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	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	42% 168μg	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	2.78% 2.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Cornsalad	Recommended Dietary Allowance
Calcium	12.6% 126mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	14.4% 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	13.8% 1.1mg	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	7.57% 53mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	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	9.2% 1mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.1% 77.2g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 12 times more Vitamin B9 than Raw Cornsalad.
• While Raw Cornsalad contains 8.7 times more Vitamin A, 4.1 times more Vitamin B6 and 15.3 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Young Cowpeas vs Cornsalad:

• Raw Young Cowpeas have 3.3 times more Calcium, 3.9 times more Magnesium, 1.6 times more Manganese, 2.6 times more Selenium and 1.7 times more Zinc than Raw Cornsalad.
• While Raw Cornsalad contains 2 times more Iron than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Raw Cornsalad have similar amounts of Copper, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Cowpeas have 4.3 times more Energy, 5.2 times more Carbohydrate and 1.5 times more Protein than Raw Cornsalad.
• Both Raw Young Cowpeas as well as Raw Cornsalad have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.