Comparing Nutrients in 5 ounces Catjang CowpeasVS Broccoli

Macros Ratio

Protein Fat Carbs

Catjang Cowpeas

27%

68%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Catjang Cowpeasvs Broccoli

16.8%486kcal

Energy

1.66%48kcal

486 kcalvs48 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.02%2.93g

Fat

0.54%0.52g

2.93 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.77g

Saturated Fat

0.5%0.16g

0.77 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.46g

Omega 3

5.6%0.089g

0.46 gvs0.089 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.7%0.8g

Omega 6

0.41%0.069g

0.8 gvs0.069 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65%84.5g

Carbohydrate

7.24%9.4g

84.5 gvs9.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.32%2.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.33%0.96g

≤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]

NA gvs0.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.69g

NA gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.14g

NA gvs0.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40%15g

Fiber

9.7%3.7g

15 gvs3.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.4%34g

Protein

7.14%4g

34 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Catjang Cowpeasvs Broccoli

0.31%2.83μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

2.83 μgvs44 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80.3%0.96mg

Vitamin B1

8.4%0.1mg

Thiamine

0.96 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.24 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.8%3.96mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

3.96 mgvs0.91 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43%2.14mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

2.14 mgvs0.81 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.4%0.51mg

Vitamin B6

19%0.25mg

Pyridoxine

0.51 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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226%906μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

906 μgvs89.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.36%2.13mg

Vitamin C

140%126mg

Ascorbic acid

2.13 mgvs126 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Catjang Cowpeasvs Broccoli

12%120mg

Calcium

6.66%66.6mg

120 mgvs66.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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167%1.5mg

Copper

7.7%0.069mg

1.5 mgvs0.069 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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176%14mg

Iron

13%1.03mg

14 mgvs1.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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112%472mg

Magnesium

7.1%29.8mg

472 mgvs29.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.2mg

Manganese

13%0.3mg

2.2 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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88.7%621mg

Phosphorus

13.4%94mg

621 mgvs94 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.3%1949mg

Potassium

13%448mg

1949 mgvs448 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.5%13μg

Selenium

6.44%3.54μg

13 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.5%82.2mg

Sodium

3.1%46.8mg

82.2 mgvs46.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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78.7%8.66mg

Zinc

5.3%0.58mg

8.66 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.7g

Water

3.42%127g

15.7 gvs127 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Catjang Cowpeas vs Broccoli:

Raw Catjang Cowpeas have 9.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A and 59.5 times more Vitamin C than Raw Catjang Cowpeas.
Both Raw Catjang Cowpeas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Catjang Cowpeas vs Broccoli:

Raw Catjang Cowpeas have 1.8 times more Calcium, 21.6 times more Copper, 13.6 times more Iron, 15.9 times more Magnesium, 7.4 times more Manganese, 6.6 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 14.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 8.1 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

Raw Catjang Cowpeas have 10.1 times more Energy, 5.6 times more Fat, 4.8 times more Saturated Fat, 5.2 times more Omega 3, 11.5 times more Omega 6, 9 times more Carbohydrate, 4.1 times more Fiber and 8.5 times more Protein than Raw Broccoli.
Both Raw Catjang Cowpeas as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Catjang CowpeasVS Boiled Catjang CowpeasBroccoliVS Boiled Catjang CowpeasCatjang CowpeasVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Catjang CowpeasVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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