Comparing Nutrients in 100 calories Catjang Cowpeas VS Boiled Broccoli

Weight per 100 calories

• Catjang Cowpeas: 29g
• Boiled Broccoli: 286g

Catjang Cowpeas have 9.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Catjang Cowpeas or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	25% 9.43g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.065% 0.58μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	44% 0.57mg	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	46.6% 186μg	77% 309μg	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	0.49% 0.44mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.48% 24.8mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	36.3% 2.9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	24% 0.55mg	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	18.2% 128mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	4.82% 2.65μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.087% 3.22g	6.9% 255g	3700g per day for Men 19-50 years

Catjang Cowpeas VS Boiled Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Catjang Cowpeas or Boiled Broccoli?

Lets compare vitamin content per 100 calories of Catjang Cowpeas vs Boiled Broccoli:

• 100 kcal of Boiled and Drained Broccoli contain 377.3 times more Vitamin A, 7.1 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 424 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Boiled Broccoli provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Catjang Cowpeas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Catjang Cowpeas vs Boiled Broccoli:

• 100 calories of Catjang Cowpeas have 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.4 times more Zinc than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 4.6 times more Calcium, 1.5 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium, 6.9 times more Sodium and 79.2 times more Water than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Boiled Broccoli contain similar levels of Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Broccoli contain 3.6 times more Omega 3 and 3 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Boiled Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Catjang Cowpeas as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 100 calories.