Comparing Nutrients in 100 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Weight per 100 calories

• Boiled Leafy Tips Cowpeas with Salt: 455g
• Boiled White Gourd-flowered with Salt: 769g

Boiled Leafy Tips Cowpeas with Salt have 1.7 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24.3% 9.23g	38g per day for Men 19-50 years
Protein	38% 21.2g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	22.5% 0.29mg	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	68% 273μg	7.7% 30.8μg	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	93% 83.6mg	72.6% 65.4mg	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

	Boiled Leafy Tips Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	31.4% 314mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	22.2% 0.2mg	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	62% 4.95mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	22% 0.51mg	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	27.3% 191mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	20% 733g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 100 calories of Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 100 calories of Boiled Leafy Tips Cowpeas with Salt have 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 8.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 5.3 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Leafy Tips Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 100 calories of Boiled Leafy Tips Cowpeas with Salt have 1.7 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 2.7 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Sodium, 4.9 times more Zinc and 1.8 times more Water than Boiled and Drained Leafy Tips Cowpeas with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Leafy Tips Cowpeas with Salt have 4.6 times more Protein than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.9 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled Leafy Tips Cowpeas with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 100 calories.