Comparing Nutrients in 14 ounces CornsaladVS Young Cowpeas

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Young Cowpeas

13%

84%

14 oz ▼

Macro Nutrients

Cornsaladvs Young Cowpeas

2.87%83.3kcal

Energy

12.3%357kcal

83.3 kcalvs357 kcal

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

Find Vegetables rich in Energy

1.64%1.6g

Fat

1.43%1.4g

1.6 gvs1.4 g

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

Find Vegetables rich in Fat

Saturated Fat

1.1%0.36g

NA gvs0.36 g

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

Find Vegetables rich in Saturated Fat

Omega 3

15.6%0.25g

NA gvs0.25 g

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

Find Vegetables rich in Omega 3

Omega 6

2.03%0.35g

NA gvs0.35 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

11%14.3g

Carbohydrate

57.5%74.7g

14.3 gvs74.7 g

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

Find Vegetables rich in Carbohydrate

Sugars

16.4%12g

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

NA gvs12 g

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

Find Vegetables rich in Sugars

Fructose

≤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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

Fiber

52.2%20g

NA gvs20 g

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

Find Vegetables rich in Fiber

14%7.94g

Protein

21%11.7g

7.94 gvs11.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cornsaladvs Young Cowpeas

157%1409μg

Vitamin A

18%163μg

RAE, retinol activity equivalents

1409 μgvs163 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

23.5%0.28mg

Vitamin B1

36.4%0.44mg

Thiamine

0.28 mgvs0.44 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

26.6%0.35mg

Vitamin B2

44.3%0.58mg

Riboflavin

0.35 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

10.3%1.65mg

Vitamin B3

36%5.75mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs5.75 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.33%0.17mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.17 mgvs0.6 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

83.3%1.1mg

Vitamin B6

20.5%0.27mg

Pyridoxine

1.1 mgvs0.27 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

14%55.6μg

Vitamin B9

167%667μg

Folates and Folic Acid

55.6 μgvs667 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

168%152mg

Vitamin C

11%9.92mg

Ascorbic acid

152 mgvs9.92 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Vegetables rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Cornsaladvs Young Cowpeas

15%151mg

Calcium

50%500mg

151 mgvs500 mg

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

Find Vegetables rich in Calcium

59%0.53mg

Copper

57.3%0.52mg

0.53 mgvs0.52 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

108%8.65mg

Iron

54.6%4.37mg

8.65 mgvs4.37 mg

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

Find Vegetables rich in Iron

12.3%51.6mg

Magnesium

48%202mg

51.6 mgvs202 mg

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

Find Vegetables rich in Magnesium

62%1.42mg

Manganese

97%2.22mg

1.42 mgvs2.22 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

30%210mg

Phosphorus

30%210mg

210 mgvs210 mg

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

Find Vegetables rich in Phosphorus

53.6%1822mg

Potassium

50.3%1711mg

1822 mgvs1711 mg

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

Find Vegetables rich in Potassium

6.5%3.57μg

Selenium

16.6%9.13μg

3.57 μgvs9.13 μg

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

Find Vegetables rich in Selenium

1.06%16mg

Sodium

1.06%16mg

16 mgvs16 mg

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

Find Vegetables rich in Sodium

21.3%2.34mg

Zinc

36.4%4mg

2.34 mgvs4 mg

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

Find Vegetables rich in Zinc

9.95%368g

Water

8.3%306g

368 gvs306 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Cornsalad vs Young Cowpeas :

Raw Cornsalad has 8.7 times more Vitamin A, 4.1 times more Vitamin B6 and 15.3 times more Vitamin C than Raw Young Cowpeas .
While Raw Young Cowpeas contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 12 times more Vitamin B9 than Raw Cornsalad.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornsalad vs Young Cowpeas :

Raw Cornsalad has 2 times more Iron and 1.2 times more Water than Raw Young Cowpeas .
While Raw Young Cowpeas contain 3.3 times more Calcium, 3.9 times more Magnesium, 1.6 times more Manganese, 2.6 times more Selenium and 1.7 times more Zinc than Raw Cornsalad.
Both Raw Cornsalad and Raw Young Cowpeas have similar amounts of Copper, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Young Cowpeas contain 4.3 times more Energy, 5.2 times more Carbohydrate and 1.5 times more Protein than Raw Cornsalad.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

CornsaladVS Boiled Young Cowpeas Young Cowpeas VS Boiled Young Cowpeas

Compare Foods

Comparing Nutrients in 14 ounces CornsaladVS Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: