Comparing Nutrients in 1 pound CornsaladVS Boiled Young Cowpeas

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Boiled Young Cowpeas

13%

83%

1 lb ▼

Macro Nutrients

Cornsaladvs Boiled Young Cowpeas

3.3%95kcal

Energy

15%440kcal

95 kcalvs440 kcal

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

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1.87%1.8g

Fat

1.78%1.72g

1.8 gvs1.72 g

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

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Saturated Fat

1.36%0.44g

NA gvs0.44 g

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

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Omega 3

19.3%0.31g

NA gvs0.31 g

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

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Omega 6

2.5%0.42g

NA gvs0.42 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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12.6%16.3g

Carbohydrate

71%92g

16.3 gvs92 g

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

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Sugars

20.2%14.7g

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

NA gvs14.7 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

59.7%22.7g

NA gvs22.7 g

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

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16%9.07g

Protein

25.7%14.4g

9.07 gvs14.4 g

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

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Vitamins

Cornsaladvs Boiled Young Cowpeas

179%1610μg

Vitamin A

20%181μg

RAE, retinol activity equivalents

1610 μgvs181 μg

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

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27%0.32mg

Vitamin B1

38%0.46mg

Thiamine

0.32 mgvs0.46 mg

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

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30.4%0.39mg

Vitamin B2

51.6%0.67mg

Riboflavin

0.39 mgvs0.67 mg

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

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11.8%1.9mg

Vitamin B3

39.8%6.36mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs6.36 mg

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

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3.8%0.19mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.19 mgvs0.7 mg

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

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95%1.24mg

Vitamin B6

22.7%0.29mg

Pyridoxine

1.24 mgvs0.29 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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16%63.5μg

Vitamin B9

144%576μg

Folates and Folic Acid

63.5 μgvs576 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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193%173mg

Vitamin C

11%9.98mg

Ascorbic acid

173 mgvs9.98 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

6.65%1mg

Tocopherols and Tocotrienols

NA mgvs1 mg

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

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Vitamin K

101%121μg

Phytomenadione or phylloquinone

NA μgvs121 μg

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

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Minerals

Cornsaladvs Boiled Young Cowpeas

17.2%172mg

Calcium

58%581mg

172 mgvs581 mg

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

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67.5%0.61mg

Copper

67%0.6mg

0.61 mgvs0.6 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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124%9.9mg

Iron

63.5%5.1mg

9.9 mgvs5.1 mg

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

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14%59mg

Magnesium

56%236mg

59 mgvs236 mg

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

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70.8%1.63mg

Manganese

113%2.6mg

1.63 mgvs2.6 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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34.3%240mg

Phosphorus

33%231mg

240 mgvs231 mg

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

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61.2%2082mg

Potassium

55.8%1896mg

2082 mgvs1896 mg

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

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7.42%4.1μg

Selenium

20.6%11.3μg

4.1 μgvs11.3 μg

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

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1.2%18mg

Sodium

1.2%18mg

18 mgvs18 mg

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

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24.3%2.68mg

Zinc

42.5%4.67mg

2.68 mgvs4.67 mg

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

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11.4%421g

Water

9.25%342g

421 gvs342 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 Cornsalad vs Boiled Young Cowpeas :

Raw Cornsalad has 8.9 times more Vitamin A, 4.2 times more Vitamin B6 and 17.4 times more Vitamin C than Boiled and Drained Young Cowpeas .
While Boiled and Drained Young Cowpeas contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.1 times more Vitamin B9 than Raw Cornsalad.
Both Raw Cornsalad as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cornsalad vs Boiled Young Cowpeas :

Raw Cornsalad has 1.9 times more Iron and 1.2 times more Water than Boiled and Drained Young Cowpeas .
While Boiled and Drained Young Cowpeas contain 3.4 times more Calcium, 4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Selenium and 1.7 times more Zinc than Raw Cornsalad.
Both Raw Cornsalad and Boiled and Drained Young Cowpeas have similar amounts of Copper, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Young Cowpeas contain 4.6 times more Energy, 5.6 times more Carbohydrate and 1.6 times more Protein than Raw Cornsalad.
Both Raw Cornsalad as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

CornsaladVS Young Cowpeas Boiled Young Cowpeas VS Young Cowpeas CornsaladVS Frozen Young Cowpeas Boiled Young Cowpeas VS Frozen Young Cowpeas

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Comparing Nutrients in 1 pound CornsaladVS Boiled Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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