Comparing Nutrients in 300 calories CornsaladVS Young Cowpeas

Weight per 300 calories

Cornsalad

1429g

Young Cowpeas

333g

Raw Young Cowpeas have 4.3 times more energy per unit of mass than Raw Cornsalad, which is average in comparison to other foods. Cornsalad having very low energy density.

Which food has more nutrients per 300 calories - Cornsalad or Young Cowpeas ?

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Young Cowpeas

13%

84%

300 kcal ▼

Macro Nutrients

Cornsaladvs Young Cowpeas

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.9%5.7g

Fat

1.2%1.17g

5.7 gvs1.17 g

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

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Saturated Fat

0.94%0.3g

NA gvs0.3 g

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

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Omega 3

13%0.21g

NA gvs0.21 g

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

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Omega 6

1.7%0.29g

NA gvs0.29 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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39.6%51.4g

Carbohydrate

48.3%62.8g

51.4 gvs62.8 g

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

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Sugars

13.8%10g

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

NA gvs10 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

44%16.7g

NA gvs16.7 g

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

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51%28.6g

Protein

17.6%9.83g

28.6 gvs9.83 g

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

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Vitamins

Cornsaladvs Young Cowpeas

563%5071μg

Vitamin A

15%137μg

RAE, retinol activity equivalents

5071 μgvs137 μg

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

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84.5%1mg

Vitamin B1

30.6%0.37mg

Thiamine

1 mgvs0.37 mg

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

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96%1.24mg

Vitamin B2

37%0.48mg

Riboflavin

1.24 mgvs0.48 mg

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

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37%5.93mg

Vitamin B3

30.2%4.83mg

Niacin, nicotinic acid, niacinamide

5.93 mgvs4.83 mg

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

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12%0.6mg

Vitamin B5

10%0.5mg

Pantothenic acid

0.6 mgvs0.5 mg

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

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300%3.9mg

Vitamin B6

17%0.22mg

Pyridoxine

3.9 mgvs0.22 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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50%200μg

Vitamin B9

140%560μg

Folates and Folic Acid

200 μgvs560 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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606%546mg

Vitamin C

9.26%8.33mg

Ascorbic acid

546 mgvs8.33 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

54.3%543mg

Calcium

42%420mg

543 mgvs420 mg

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

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213%1.9mg

Copper

48%0.43mg

1.9 mgvs0.43 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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389%31mg

Iron

46%3.67mg

31 mgvs3.67 mg

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

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44.2%186mg

Magnesium

40.5%170mg

186 mgvs170 mg

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

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223%5.13mg

Manganese

81%1.87mg

5.13 mgvs1.87 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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108%757mg

Phosphorus

25.2%177mg

757 mgvs177 mg

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

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193%6557mg

Potassium

42.3%1437mg

6557 mgvs1437 mg

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

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23.4%13μg

Selenium

14%7.67μg

13 μgvs7.67 μg

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

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3.8%57mg

Sodium

0.89%13.3mg

57 mgvs13.3 mg

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

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76.6%8.43mg

Zinc

30.6%3.37mg

8.43 mgvs3.37 mg

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

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36%1326g

Water

6.95%257g

1326 gvs257 g

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

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Lets compare vitamin content per 300 calories of Cornsalad vs Young Cowpeas :

Raw Cornsalad has 37.1 times more Vitamin A, 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B3, 17.5 times more Vitamin B6 and 65.5 times more Vitamin C than Raw Young Cowpeas .
While Raw Young Cowpeas contain 2.8 times more Vitamin B9 than Raw Cornsalad.
Both Raw Cornsalad and Raw Young Cowpeas have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cornsalad vs Young Cowpeas :

Raw Cornsalad has 1.3 times more Calcium, 4.4 times more Copper, 8.5 times more Iron, 2.7 times more Manganese, 4.3 times more Phosphorus, 4.6 times more Potassium, 1.7 times more Selenium, 4.3 times more Sodium, 2.5 times more Zinc and 5.2 times more Water than Raw Young Cowpeas .
Both Raw Cornsalad and Raw Young Cowpeas have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Cornsalad has 4.9 times more Fat and 2.9 times more Protein than Raw Young Cowpeas .
Both Raw Cornsalad and Raw Young Cowpeas have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CornsaladVS Boiled Young Cowpeas Young Cowpeas VS Boiled Young Cowpeas

Compare Foods

Comparing Nutrients in 300 calories CornsaladVS Young Cowpeas

Weight per 300 calories

Which food has more nutrients per 300 calories - Cornsalad or Young Cowpeas ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: