Comparing Nutrients in 100 grams Boiled Leafy Tips Cowpeas with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Broccoli	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.15% 2.8g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	NA	6.84% 2.6g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	3.22% 29μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.92% 0.046mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	13.5% 0.18mg	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	15% 60μg	15.8% 63μg	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	20.4% 18.4mg	99% 89.2mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Broccoli	Recommended Dietary Allowance
Calcium	6.9% 69mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.44% 0.049mg	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	13.6% 1.1mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	9.13% 0.21mg	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% 42mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Leafy Tips Cowpeas with Salt vs Broccoli:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 3.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 12.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Raw Broccoli have similar amounts of Vitamin A and Vitamin B9 per 100 g.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Leafy Tips Cowpeas with Salt vs Broccoli:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 1.5 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2 times more Manganese and 7.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Phosphorus, 2.8 times more Selenium and 1.7 times more Zinc than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Raw Broccoli have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 3.7 times more Omega 3 and 2.4 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.