Comparing Nutrients in 100 grams Common Cowpeas VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Common Cowpeas	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	11.6% 336kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	1.45% 1.05g	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	28% 10.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	42% 23.5g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	6.77% 0.088mg	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	158% 633μg	10.3% 41μg	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	1.67% 1.5mg	34.8% 31.3mg	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	2.6% 0.39mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	11% 110mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	2.67% 0.024mg	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	103% 8.27mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	6.52% 0.15mg	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	60.6% 424mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	32.7% 1112mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Cooked Frozen Cauliflower per 100 g

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

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

• 100 grams of Common Cowpeas have 23.1 times more Vitamin B1, 4.3 times more Vitamin B2, 6.7 times more Vitamin B3, 15.3 times more Vitamin B5, 4.1 times more Vitamin B6, 15.4 times more Vitamin B9 and 6.5 times more Vitamin E than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 20.9 times more Vitamin C and 2.4 times more Vitamin K than Raw Common Cowpeas.
• 100 grams of Common Cowpeas have insufficient amounts of Vitamin C
• 100 grams of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Common Cowpeas as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Common Cowpeas vs Cooked Frozen Cauliflower:

• 100 grams of Common Cowpeas have 6.5 times more Calcium, 35.2 times more Copper, 20.2 times more Iron, 20.4 times more Magnesium, 10.2 times more Manganese, 17.7 times more Phosphorus, 8 times more Potassium, 15 times more Selenium and 25.9 times more Zinc than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 7.9 times more Water than Raw Common Cowpeas.
• 100 grams of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Common Cowpeas have 17.7 times more Energy, 2.5 times more Omega 3, 14.3 times more Omega 6, 16 times more Carbohydrate, 6.6 times more Sugars, 3.9 times more Fiber and 14.6 times more Protein than Cooked Frozen Cauliflower.
• 100 grams of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6