Comparing Nutrients in 1 kilogram Young Cowpeas VS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Young Cowpeas

13%

84%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Young Cowpeas vs Frozen Chopped Broccoli

31%900kcal

Energy

8.97%260kcal

900 kcalvs260 kcal

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

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3.6%3.5g

Fat

3%2.9g

3.5 gvs2.9 g

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

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2.8%0.9g

Saturated Fat

1.38%0.44g

0.9 gvs0.44 g

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

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39.4%0.63g

Omega 3

65.6%1.05g

0.63 gvs1.05 g

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

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5.1%0.87g

Omega 6

1.82%0.31g

0.87 gvs0.31 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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145%188g

Carbohydrate

36.8%47.8g

188 gvs47.8 g

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

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41.4%30g

Sugars

18.6%13.5g

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

30 gvs13.5 g

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

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Fructose

11.4%8.3g

≤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 gvs8.3 g

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

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Glucose

%7.5g

NA gvs7.5 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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132%50g

Fiber

79%30g

50 gvs30 g

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

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52.7%29.5g

Protein

50%28g

29.5 gvs28 g

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

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Vitamins

Young Cowpeas vs Frozen Chopped Broccoli

45.6%410μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

410 μgvs520 μg

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

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92%1.1mg

Vitamin B1

44%0.53mg

Thiamine

1.1 mgvs0.53 mg

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

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112%1.45mg

Vitamin B2

74%0.96mg

Riboflavin

1.45 mgvs0.96 mg

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

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91%14.5mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

14.5 mgvs4.7 mg

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

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30%1.5mg

Vitamin B5

56%2.8mg

Pantothenic acid

1.5 mgvs2.8 mg

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

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51.5%0.67mg

Vitamin B6

100%1.3mg

Pyridoxine

0.67 mgvs1.3 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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420%1680μg

Vitamin B9

168%670μg

Folates and Folic Acid

1680 μgvs670 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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27.8%25mg

Vitamin C

627%564mg

Ascorbic acid

25 mgvs564 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

81.3%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

676%811μg

Phytomenadione or phylloquinone

NA μgvs811 μg

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

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Minerals

Young Cowpeas vs Frozen Chopped Broccoli

126%1260mg

Calcium

56%560mg

1260 mgvs560 mg

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

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144%1.3mg

Copper

42.2%0.38mg

1.3 mgvs0.38 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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138%11mg

Iron

101%8.1mg

11 mgvs8.1 mg

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

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121%510mg

Magnesium

43%180mg

510 mgvs180 mg

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

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243%5.6mg

Manganese

128%2.94mg

5.6 mgvs2.94 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

71.4%500mg

530 mgvs500 mg

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

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127%4310mg

Potassium

62.4%2120mg

4310 mgvs2120 mg

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

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42%23μg

Selenium

51%28μg

23 μgvs28 μg

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

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2.67%40mg

Sodium

16%240mg

40 mgvs240 mg

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

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92%10mg

Zinc

43.6%4.8mg

10 mgvs4.8 mg

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

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21%772g

Water

24.7%915g

772 gvs915 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 Young Cowpeas vs Frozen Chopped Broccoli:

Raw Young Cowpeas have 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 22.6 times more Vitamin C than Raw Young Cowpeas .
Both Raw Young Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Young Cowpeas vs Frozen Chopped Broccoli:

Raw Young Cowpeas have 2.3 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2 times more Potassium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6 times more Sodium than Raw Young Cowpeas .
Both Raw Young Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Young Cowpeas have 3.5 times more Energy, 3.9 times more Carbohydrate, 2.2 times more Sugars and 1.7 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 than Raw Young Cowpeas .
Both Raw Young Cowpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
Both Raw Young Cowpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Young Cowpeas VS Boiled Young Cowpeas Frozen Chopped BroccoliVS Boiled Young Cowpeas Young Cowpeas VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 1 kilogram Young Cowpeas VS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: