Comparing Nutrients in 100 calories Boiled Leafy Tips CowpeasVS Frozen Chopped Broccoli

Weight per 100 calories

Boiled Leafy Tips Cowpeas

455g

Frozen Chopped Broccoli

385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Leafy Tips Cowpeas

61%

36%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeasvs Frozen Chopped Broccoli

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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0.47%0.45g

Fat

1.15%1.1g

0.45 gvs1.1 g

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

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0.37%0.12g

Saturated Fat

0.53%0.17g

0.12 gvs0.17 g

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

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4.83%0.077g

Omega 3

25.2%0.4g

0.077 gvs0.4 g

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

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0.64%0.11g

Omega 6

0.7%0.12g

0.11 gvs0.12 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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9.8%12.7g

Carbohydrate

14%18.4g

12.7 gvs18.4 g

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

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Sugars

7.16%5.2g

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

NA gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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Fiber

30.4%11.5g

NA gvs11.5 g

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

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38%21.2g

Protein

19.3%11g

21.2 gvs11 g

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

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Vitamins

Boiled Leafy Tips Cowpeasvs Frozen Chopped Broccoli

14.6%132μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

132 μgvs200 μg

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

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97%1.16mg

Vitamin B1

17%0.2mg

Thiamine

1.16 mgvs0.2 mg

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

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49.7%0.65mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.65 mgvs0.37 mg

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

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28.6%4.6mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.6 mgvs1.8 mg

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

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4.2%0.21mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.21 mgvs1.07 mg

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

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47.2%0.61mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.61 mgvs0.5 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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68%273μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

273 μgvs258 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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93%83.6mg

Vitamin C

241%217mg

Ascorbic acid

83.6 mgvs217 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

31.3%4.7mg

Tocopherols and Tocotrienols

NA mgvs4.7 mg

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

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Vitamin K

260%312μg

Phytomenadione or phylloquinone

NA μgvs312 μg

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

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Minerals

Boiled Leafy Tips Cowpeasvs Frozen Chopped Broccoli

31.4%314mg

Calcium

21.5%215mg

314 mgvs215 mg

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

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77.8%0.7mg

Copper

16.2%0.15mg

0.7 mgvs0.15 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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62%4.95mg

Iron

39%3.1mg

4.95 mgvs3.1 mg

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

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67%282mg

Magnesium

16.5%69.2mg

282 mgvs69.2 mg

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

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81.4%1.87mg

Manganese

49%1.13mg

1.87 mgvs1.13 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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27.3%191mg

Phosphorus

27.5%192mg

191 mgvs192 mg

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

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47%1595mg

Potassium

24%815mg

1595 mgvs815 mg

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

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7.44%4.1μg

Selenium

19.6%10.8μg

4.1 μgvs10.8 μg

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

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1.8%27.3mg

Sodium

6.15%92mg

27.3 mgvs92 mg

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

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9.9%1.1mg

Zinc

16.8%1.85mg

1.1 mgvs1.85 mg

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

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11.2%415g

Water

9.5%352g

415 gvs352 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 Boiled Leafy Tips Cowpeas vs Frozen Chopped Broccoli:

Boiled and Drained Leafy Tips Cowpeas have 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin A, 5.1 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 100 kcal.
Both Boiled and Drained Leafy Tips Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Leafy Tips Cowpeas vs Frozen Chopped Broccoli:

Boiled and Drained Leafy Tips Cowpeas have 1.5 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Selenium, 3.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Leafy Tips Cowpeas have 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Fat, 5.2 times more Omega 3 and 1.4 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Leafy Tips Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Leafy Tips CowpeasVS Garden CressFrozen Chopped BroccoliVS Garden CressBoiled Leafy Tips CowpeasVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Leafy Tips CowpeasVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: