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Comparing Nutrients in 100 calories CornsaladVS Boiled Young Cowpeas

Weight per 100 calories

Cornsalad
476g
Boiled Young Cowpeas
103g

Boiled and Drained Young Cowpeas have 4.6 times more energy per unit of mass than Raw Cornsalad, which is average in comparison to other foods. Cornsalad having very low energy density.

Which food has more nutrients per 100 calories - Cornsalad or Boiled Young Cowpeas ?

Macros Ratio

Protein Fat Carbs

Cornsalad
31%
14%
55%
Boiled Young Cowpeas
13%
4%
83%
100 kcal ▼

Macro Nutrients

Cornsaladvs Boiled Young Cowpeas
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.96%1.9g
Fat
0.4%0.39g
1.9 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.31%0.099g
NA gvs0.099 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
4.4%0.07g
NA gvs0.07 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.56%0.096g
NA gvs0.096 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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13%17g
Carbohydrate
16%21g
17 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.6%3.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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NA
Fiber
13.6%5.15g
NA gvs5.15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.52g
Protein
5.84%3.27g
9.52 gvs3.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornsaladvs Boiled Young Cowpeas
188%1690μg
Vitamin A
4.6%41.2μg
RAE, retinol activity equivalents
1690 μgvs41.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28%0.34mg
Vitamin B1
8.68%0.1mg
Thiamine
0.34 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32%0.41mg
Vitamin B2
11.7%0.15mg
Riboflavin
0.41 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%1.98mg
Vitamin B3
9.04%1.45mg
Niacin, nicotinic acid, niacinamide
1.98 mgvs1.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4%0.2mg
Vitamin B5
3.18%0.16mg
Pantothenic acid
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
5.15%0.067mg
Pyridoxine
1.3 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.7%66.7μg
Vitamin B9
32.7%131μg
Folates and Folic Acid
66.7 μgvs131 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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202%182mg
Vitamin C
2.52%2.27mg
Ascorbic acid
182 mgvs2.27 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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NA
Vitamin E
1.5%0.23mg
Tocopherols and Tocotrienols
NA mgvs0.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
23%27.4μg
Phytomenadione or phylloquinone
NA μgvs27.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornsaladvs Boiled Young Cowpeas
18%181mg
Calcium
13%132mg
181 mgvs132 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71%0.64mg
Copper
15.2%0.14mg
0.64 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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130%10.4mg
Iron
14.4%1.15mg
10.4 mgvs1.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%62mg
Magnesium
12.8%53.6mg
62 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.3%1.7mg
Manganese
25.6%0.59mg
1.7 mgvs0.59 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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36%252mg
Phosphorus
7.5%52.6mg
252 mgvs52.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64.3%2186mg
Potassium
12.7%431mg
2186 mgvs431 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.8%4.3μg
Selenium
4.7%2.58μg
4.3 μgvs2.58 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.27%19mg
Sodium
0.27%4.12mg
19 mgvs4.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
9.65%1.06mg
2.8 mgvs1.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%442g
Water
2.1%78g
442 gvs78 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cornsalad vs Boiled Young Cowpeas :
Comparing minerals per 100 calories for Cornsalad vs Boiled Young Cowpeas :
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

CornsaladVS Young Cowpeas Boiled Young Cowpeas VS Young Cowpeas CornsaladVS Frozen Young Cowpeas Boiled Young Cowpeas VS Frozen Young Cowpeas
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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