Comparing Nutrients in 100 grams Boiled Lentils VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils	30%	3%	67%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Boiled Lentils	Common Cowpeas	Recommended Dietary Allowance
Energy	4% 116kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	46% 60g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	9.5% 6.9g	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	20.8% 7.9g	28% 10.6g	38g per day for Men 19-50 years
Protein	16% 9g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	27.5% 0.36mg	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	45.3% 181μg	158% 633μg	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	1.67% 1.5mg	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	0.73% 0.11mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Common Cowpeas	Recommended Dietary Allowance
Calcium	1.9% 19mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	94% 0.85mg	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	41.6% 3.33mg	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	66.4% 1.53mg	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	25.7% 180mg	60.6% 424mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	32.7% 1112mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Common Cowpeas per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Lentils vs Common Cowpeas:

• 100 g of Raw Common Cowpeas contain 5 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 3.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled Lentils.
• 100 grams of Boiled Lentils have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Lentils as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Lentils vs Common Cowpeas:

• 100 g of Raw Common Cowpeas contain 5.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium and 2.7 times more Zinc than Boiled Lentils.
• 100 grams of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Common Cowpeas contain 2.9 times more Energy, 5.4 times more Omega 3, 2.5 times more Omega 6, 3 times more Carbohydrate, 3.8 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 100 grams of Boiled Lentils provide inadequate amounts of Omega 6