Comparing Nutrients in 1 pound BroccoliVS Catjang Cowpeas

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Catjang Cowpeas

27%

68%

1 lb ▼

Macro Nutrients

Broccolivs Catjang Cowpeas

5.3%154kcal

Energy

53.6%1556kcal

154 kcalvs1556 kcal

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

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1.73%1.68g

Fat

9.68%9.4g

1.68 gvs9.4 g

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

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1.6%0.52g

Saturated Fat

7.7%2.46g

0.52 gvs2.46 g

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

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18%0.29g

Omega 3

92%1.48g

0.29 gvs1.48 g

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

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1.3%0.22g

Omega 6

15%2.55g

0.22 gvs2.55 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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23%30g

Carbohydrate

208%271g

30 gvs271 g

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

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10.6%7.7g

Sugars

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

7.7 gvsNA g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

128%48.5g

11.8 gvs48.5 g

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

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23%12.8g

Protein

193%108g

12.8 gvs108 g

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

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Vitamins

Broccolivs Catjang Cowpeas

15.6%141μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

141 μgvs9.07 μg

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

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27%0.32mg

Vitamin B1

257%3.1mg

Thiamine

0.32 mgvs3.1 mg

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

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41%0.53mg

Vitamin B2

59.3%0.77mg

Riboflavin

0.53 mgvs0.77 mg

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

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18%2.9mg

Vitamin B3

79.2%12.7mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs12.7 mg

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

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52%2.6mg

Vitamin B5

137%6.85mg

Pantothenic acid

2.6 mgvs6.85 mg

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

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61%0.79mg

Vitamin B6

126%1.64mg

Pyridoxine

0.79 mgvs1.64 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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71.4%286μg

Vitamin B9

725%2898μg

Folates and Folic Acid

286 μgvs2898 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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450%405mg

Vitamin C

7.56%6.8mg

Ascorbic acid

405 mgvs6.8 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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23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

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

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Minerals

Broccolivs Catjang Cowpeas

21.3%213mg

Calcium

38.6%386mg

213 mgvs386 mg

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

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24.7%0.22mg

Copper

534%4.8mg

0.22 mgvs4.8 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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41.4%3.3mg

Iron

564%45mg

3.3 mgvs45 mg

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

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22.7%95mg

Magnesium

360%1510mg

95 mgvs1510 mg

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

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41.4%0.95mg

Manganese

304%7mg

0.95 mgvs7 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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42.8%299mg

Phosphorus

284%1987mg

299 mgvs1987 mg

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

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42%1433mg

Potassium

183%6237mg

1433 mgvs6237 mg

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

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20.6%11.3μg

Selenium

75%41.3μg

11.3 μgvs41.3 μg

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

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9.98%150mg

Sodium

17.5%263mg

150 mgvs263 mg

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

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17%1.86mg

Zinc

252%27.7mg

1.86 mgvs27.7 mg

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

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11%405g

Water

1.35%50g

405 gvs50 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Catjang Cowpeas:

Raw Broccoli has 15.5 times more Vitamin A and 59.5 times more Vitamin C than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 9.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Catjang Cowpeas:

Raw Broccoli has 8.1 times more Water than Raw Catjang Cowpeas.
While Raw Catjang Cowpeas contain 1.8 times more Calcium, 21.6 times more Copper, 13.6 times more Iron, 15.9 times more Magnesium, 7.4 times more Manganese, 6.6 times more Phosphorus, 4.4 times more Potassium, 3.6 times more Selenium, 1.8 times more Sodium and 14.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

Raw Catjang Cowpeas contain 10.1 times more Energy, 5.6 times more Fat, 4.8 times more Saturated Fat, 5.2 times more Omega 3, 11.5 times more Omega 6, 9 times more Carbohydrate, 4.1 times more Fiber and 8.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCatjang CowpeasVS Boiled BroccoliBroccoliVS Boiled Catjang CowpeasCatjang CowpeasVS Boiled Catjang Cowpeas

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Comparing Nutrients in 1 pound BroccoliVS Catjang Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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