Comparing Nutrients in 300 calories Common CowpeasVS Boiled Common Cowpeas

Weight per 300 calories

Common Cowpeas

89.3g

Boiled Common Cowpeas

259g

Common Cowpeas have 2.9 times more energy per 100g than Boiled Common Cowpeas. It has high energy density when compared to other foods. Boiled Common Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Common Cowpeas or Boiled Common Cowpeas?

Macros Ratio

Protein Fat Carbs

Common Cowpeas

27%

70%

Boiled Common Cowpeas

26%

70%

300 kcal ▼

Macro Nutrients

Common Cowpeasvs Boiled Common 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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1.16%1.13g

Fat

1.4%1.37g

1.13 gvs1.37 g

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

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0.92%0.3g

Saturated Fat

1.1%0.36g

0.3 gvs0.36 g

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

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11%0.18g

Omega 3

13.4%0.21g

0.18 gvs0.21 g

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

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1.8%0.31g

Omega 6

2.18%0.37g

0.31 gvs0.37 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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41.2%53.6g

Carbohydrate

41.3%53.7g

53.6 gvs53.7 g

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

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8.5%6.16g

Sugars

11.8%8.53g

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

6.16 gvs8.53 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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25%9.46g

Fiber

44.2%17g

9.46 gvs17 g

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

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37.5%21g

Protein

35.7%20g

21 gvs20 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Common Cowpeasvs Boiled Common Cowpeas

0.3%2.68μg

Vitamin A

0.29%2.6μg

RAE, retinol activity equivalents

2.68 μgvs2.6 μg

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

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63.5%0.76mg

Vitamin B1

43.5%0.52mg

Thiamine

0.76 mgvs0.52 mg

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

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15.5%0.2mg

Vitamin B2

11%0.14mg

Riboflavin

0.2 mgvs0.14 mg

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

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11.6%1.85mg

Vitamin B3

8%1.3mg

Niacin, nicotinic acid, niacinamide

1.85 mgvs1.3 mg

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

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26.8%1.34mg

Vitamin B5

21.3%1.06mg

Pantothenic acid

1.34 mgvs1.06 mg

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

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24.5%0.32mg

Vitamin B6

20%0.26mg

Pyridoxine

0.32 mgvs0.26 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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141%565μg

Vitamin B9

134%538μg

Folates and Folic Acid

565 μgvs538 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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1.5%1.34mg

Vitamin C

1.15%1.03mg

Ascorbic acid

1.34 mgvs1.03 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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2.32%0.35mg

Vitamin E

4.83%0.72mg

Tocopherols and Tocotrienols

0.35 mgvs0.72 mg

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

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3.72%4.46μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

4.46 μgvs4.4 μg

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

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Minerals

Common Cowpeasvs Boiled Common Cowpeas

9.82%98mg

Calcium

6.2%62mg

98 mgvs62 mg

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

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84%0.75mg

Copper

77%0.69mg

0.75 mgvs0.69 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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92%7.4mg

Iron

81%6.5mg

7.4 mgvs6.5 mg

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

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39%164mg

Magnesium

32.6%137mg

164 mgvs137 mg

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

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59.3%1.36mg

Manganese

53.4%1.23mg

1.36 mgvs1.23 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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54%379mg

Phosphorus

57.6%403mg

379 mgvs403 mg

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

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29.2%993mg

Potassium

21%719mg

993 mgvs719 mg

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

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14.6%8.04μg

Selenium

11.8%6.47μg

8.04 μgvs6.47 μg

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

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0.95%14.3mg

Sodium

0.69%10.3mg

14.3 mgvs10.3 mg

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

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27.4%3mg

Zinc

30.3%3.34mg

3 mgvs3.34 mg

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

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0.29%10.7g

Water

4.9%181g

10.7 gvs181 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 Common Cowpeas vs Boiled Common Cowpeas:

Raw Common Cowpeas have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Common Cowpeas.
While Boiled Common Cowpeas contain 2.1 times more Vitamin E than Raw Common Cowpeas.
Both Raw Common Cowpeas and Boiled Common Cowpeas have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
Both Raw Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Common Cowpeas vs Boiled Common Cowpeas:

Raw Common Cowpeas have 1.6 times more Calcium, 1.4 times more Potassium and 1.2 times more Selenium than Boiled Common Cowpeas.
While Boiled Common Cowpeas contain 17 times more Water than Raw Common Cowpeas.
Both Raw Common Cowpeas and Boiled Common Cowpeas have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Common Cowpeas contain 1.4 times more Sugars and 1.8 times more Fiber than Raw Common Cowpeas.
Both Raw Common Cowpeas and Boiled Common Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Raw Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Common CowpeasVS Canned CowpeasBoiled Common CowpeasVS Canned Cowpeas

Compare Foods

Comparing Nutrients in 300 calories Common CowpeasVS Boiled Common Cowpeas

Weight per 300 calories

Which food has more nutrients per 300 calories - Common Cowpeas or Boiled Common Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: