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Comparing Nutrients in 100 calories CornsaladVS Young Cowpeas

Weight per 100 calories

Cornsalad
476g
Young Cowpeas
111g

Raw Young Cowpeas have 4.3 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 Young Cowpeas ?

Macros Ratio

Protein Fat Carbs

Cornsalad
31%
14%
55%
Young Cowpeas
13%
3%
84%
100 kcal ▼

Macro Nutrients

Cornsaladvs 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%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
4.38%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
0.57%0.097g
NA gvs0.097 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
14.6%5.56g
NA gvs5.56 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.52g
Protein
5.85%3.28g
9.52 gvs3.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornsaladvs Young Cowpeas
188%1690μg
Vitamin A
5.06%45.6μg
RAE, retinol activity equivalents
1690 μgvs45.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28%0.34mg
Vitamin B1
10%0.12mg
Thiamine
0.34 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32%0.41mg
Vitamin B2
12.4%0.16mg
Riboflavin
0.41 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%1.98mg
Vitamin B3
10%1.6mg
Niacin, nicotinic acid, niacinamide
1.98 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4%0.2mg
Vitamin B5
3.36%0.17mg
Pantothenic acid
0.2 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
5.73%0.074mg
Pyridoxine
1.3 mgvs0.074 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
46.7%187μg
Folates and Folic Acid
66.7 μgvs187 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
3.1%2.78mg
Ascorbic acid
182 mgvs2.78 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornsaladvs Young Cowpeas
18%181mg
Calcium
14%140mg
181 mgvs140 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71%0.64mg
Copper
16%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
15.3%1.22mg
10.4 mgvs1.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%62mg
Magnesium
13.5%56.7mg
62 mgvs56.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.3%1.7mg
Manganese
27%0.62mg
1.7 mgvs0.62 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
8.4%59mg
252 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64.3%2186mg
Potassium
14%479mg
2186 mgvs479 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.8%4.3μg
Selenium
4.65%2.56μg
4.3 μgvs2.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.27%19mg
Sodium
0.3%4.44mg
19 mgvs4.44 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
10.2%1.12mg
2.8 mgvs1.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%442g
Water
2.3%85.8g
442 gvs85.8 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 Young Cowpeas :
Comparing minerals per 100 calories for Cornsalad vs Young Cowpeas :
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

CornsaladVS Boiled Young Cowpeas Young Cowpeas VS Boiled 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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