Comparing Nutrients in 500 calories Common CowpeasVS Boiled Common Cowpeas

Weight per 500 calories

Common Cowpeas

149g

Boiled Common Cowpeas

431g

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 500 calories - Common Cowpeas or Boiled Common Cowpeas?

Macros Ratio

Protein Fat Carbs

Common Cowpeas

27%

70%

Boiled Common Cowpeas

26%

70%

500 kcal ▼

Macro Nutrients

Common Cowpeasvs Boiled Common Cowpeas

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.93%1.88g

Fat

2.36%2.3g

1.88 gvs2.3 g

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

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1.54%0.49g

Saturated Fat

1.86%0.59g

0.49 gvs0.59 g

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

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18.5%0.3g

Omega 3

22.4%0.36g

0.3 gvs0.36 g

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

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3%0.51g

Omega 6

3.63%0.62g

0.51 gvs0.62 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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68.7%89.3g

Carbohydrate

69%89.5g

89.3 gvs89.5 g

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

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14%10.3g

Sugars

19.6%14.2g

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

10.3 gvs14.2 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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41.5%15.8g

Fiber

73.7%28g

15.8 gvs28 g

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

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62.5%35g

Protein

59.5%33.3g

35 gvs33.3 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

0.5%4.46μg

Vitamin A

0.48%4.3μg

RAE, retinol activity equivalents

4.46 μgvs4.3 μg

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

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106%1.27mg

Vitamin B1

72.6%0.87mg

Thiamine

1.27 mgvs0.87 mg

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

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26%0.34mg

Vitamin B2

18.2%0.24mg

Riboflavin

0.34 mgvs0.24 mg

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

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19.3%3.1mg

Vitamin B3

13.3%2.13mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs2.13 mg

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

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44.6%2.23mg

Vitamin B5

35.4%1.77mg

Pantothenic acid

2.23 mgvs1.77 mg

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

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41%0.53mg

Vitamin B6

33%0.43mg

Pyridoxine

0.53 mgvs0.43 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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235%942μg

Vitamin B9

224%897μg

Folates and Folic Acid

942 μgvs897 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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2.5%2.23mg

Vitamin C

1.9%1.72mg

Ascorbic acid

2.23 mgvs1.72 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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3.87%0.58mg

Vitamin E

8.05%1.2mg

Tocopherols and Tocotrienols

0.58 mgvs1.2 mg

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

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6.2%7.44μg

Vitamin K

6.1%7.33μg

Phytomenadione or phylloquinone

7.44 μgvs7.33 μg

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

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Minerals

Common Cowpeasvs Boiled Common Cowpeas

16.4%164mg

Calcium

10.3%103mg

164 mgvs103 mg

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

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140%1.26mg

Copper

128%1.16mg

1.26 mgvs1.16 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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154%12.3mg

Iron

135%11mg

12.3 mgvs11 mg

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

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65%274mg

Magnesium

54.4%228mg

274 mgvs228 mg

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

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99%2.27mg

Manganese

89%2.05mg

2.27 mgvs2.05 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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90%631mg

Phosphorus

96%672mg

631 mgvs672 mg

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

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48.7%1655mg

Potassium

35.2%1198mg

1655 mgvs1198 mg

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

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24.4%13.4μg

Selenium

19.6%10.8μg

13.4 μgvs10.8 μg

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

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1.6%24mg

Sodium

1.15%17.2mg

24 mgvs17.2 mg

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

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45.6%5mg

Zinc

50.5%5.56mg

5 mgvs5.56 mg

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

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0.48%17.8g

Water

8.16%302g

17.8 gvs302 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Common Cowpeas as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Common CowpeasVS Canned CowpeasBoiled Common CowpeasVS Canned Cowpeas

Compare Foods

Comparing Nutrients in 500 calories Common CowpeasVS Boiled Common Cowpeas

Weight per 500 calories

Which food has more nutrients per 500 calories - Common Cowpeas or Boiled Common Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: