Comparing Nutrients in 1 kilogram CornsaladVS Young Cowpeas

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Young Cowpeas

13%

84%

1 kg ▼

Macro Nutrients

Cornsaladvs Young Cowpeas

7.24%210kcal

Energy

31%900kcal

210 kcalvs900 kcal

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

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4.12%4g

Fat

3.6%3.5g

4 gvs3.5 g

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

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Saturated Fat

2.8%0.9g

NA gvs0.9 g

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

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Omega 3

39.4%0.63g

NA gvs0.63 g

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

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Omega 6

5.1%0.87g

NA gvs0.87 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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27.7%36g

Carbohydrate

145%188g

36 gvs188 g

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

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Sugars

41.4%30g

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

NA gvs30 g

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

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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 .

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Glucose

NA gvsNA 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

132%50g

NA gvs50 g

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

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35.7%20g

Protein

52.7%29.5g

20 gvs29.5 g

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

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Vitamins

Cornsaladvs Young Cowpeas

394%3550μg

Vitamin A

45.6%410μg

RAE, retinol activity equivalents

3550 μgvs410 μg

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

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59%0.71mg

Vitamin B1

92%1.1mg

Thiamine

0.71 mgvs1.1 mg

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

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67%0.87mg

Vitamin B2

112%1.45mg

Riboflavin

0.87 mgvs1.45 mg

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

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26%4.15mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs14.5 mg

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

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8.4%0.42mg

Vitamin B5

30%1.5mg

Pantothenic acid

0.42 mgvs1.5 mg

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

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210%2.73mg

Vitamin B6

51.5%0.67mg

Pyridoxine

2.73 mgvs0.67 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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35%140μg

Vitamin B9

420%1680μg

Folates and Folic Acid

140 μgvs1680 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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424%382mg

Vitamin C

27.8%25mg

Ascorbic acid

382 mgvs25 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

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

38%380mg

Calcium

126%1260mg

380 mgvs1260 mg

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

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149%1.34mg

Copper

144%1.3mg

1.34 mgvs1.3 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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273%22mg

Iron

138%11mg

22 mgvs11 mg

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

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31%130mg

Magnesium

121%510mg

130 mgvs510 mg

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

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156%3.6mg

Manganese

243%5.6mg

3.6 mgvs5.6 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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75.7%530mg

Phosphorus

75.7%530mg

530 mgvs530 mg

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

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135%4590mg

Potassium

127%4310mg

4590 mgvs4310 mg

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

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16.4%9μg

Selenium

42%23μg

9 μgvs23 μg

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

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2.67%40mg

Sodium

2.67%40mg

40 mgvs40 mg

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

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53.6%5.9mg

Zinc

92%10mg

5.9 mgvs10 mg

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

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25%928g

Water

21%772g

928 gvs772 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

CornsaladVS Boiled Young Cowpeas Young Cowpeas VS Boiled Young Cowpeas

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Comparing Nutrients in 1 kilogram CornsaladVS Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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