Comparing Nutrients in 7 ounces CornsaladVS Young Cowpeas

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Young Cowpeas

13%

84%

7 oz ▼

Macro Nutrients

Cornsaladvs Young Cowpeas

1.44%41.7kcal

Energy

6.16%179kcal

41.7 kcalvs179 kcal

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

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0.82%0.79g

Fat

0.72%0.69g

0.79 gvs0.69 g

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

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Saturated Fat

0.56%0.18g

NA gvs0.18 g

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

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Omega 3

7.8%0.13g

NA gvs0.13 g

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

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Omega 6

1%0.17g

NA gvs0.17 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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5.5%7.14g

Carbohydrate

28.7%37.4g

7.14 gvs37.4 g

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

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Sugars

8.2%5.95g

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

NA gvs5.95 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

26%9.92g

NA gvs9.92 g

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

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7.1%3.97g

Protein

10.5%5.85g

3.97 gvs5.85 g

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

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Vitamins

Cornsaladvs Young Cowpeas

78.3%704μg

Vitamin A

9.04%81.4μg

RAE, retinol activity equivalents

704 μgvs81.4 μg

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

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11.7%0.14mg

Vitamin B1

18%0.22mg

Thiamine

0.14 mgvs0.22 mg

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

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13.3%0.17mg

Vitamin B2

22%0.29mg

Riboflavin

0.17 mgvs0.29 mg

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

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5.15%0.82mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs2.88 mg

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

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1.67%0.083mg

Vitamin B5

6%0.3mg

Pantothenic acid

0.083 mgvs0.3 mg

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

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41.7%0.54mg

Vitamin B6

10.2%0.13mg

Pyridoxine

0.54 mgvs0.13 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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6.95%27.8μg

Vitamin B9

83.3%333μg

Folates and Folic Acid

27.8 μgvs333 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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84.2%76mg

Vitamin C

5.5%4.96mg

Ascorbic acid

76 mgvs4.96 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

7.54%75.4mg

Calcium

25%250mg

75.4 mgvs250 mg

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

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29.5%0.27mg

Copper

28.7%0.26mg

0.27 mgvs0.26 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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54%4.33mg

Iron

27.3%2.2mg

4.33 mgvs2.2 mg

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

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6.14%25.8mg

Magnesium

24%101mg

25.8 mgvs101 mg

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

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31%0.71mg

Manganese

48.3%1.1mg

0.71 mgvs1.1 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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15%105mg

Phosphorus

15%105mg

105 mgvs105 mg

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

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26.8%911mg

Potassium

25%855mg

911 mgvs855 mg

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

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3.25%1.8μg

Selenium

8.3%4.56μg

1.8 μgvs4.56 μg

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

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0.53%7.94mg

Sodium

0.53%7.94mg

7.94 mgvs7.94 mg

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

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10.6%1.17mg

Zinc

18.2%2mg

1.17 mgvs2 mg

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

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4.98%184g

Water

4.14%153g

184 gvs153 g

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

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Lets compare vitamin content per 7 ounces of Cornsalad vs Young Cowpeas :

Raw Cornsalad has 8.7 times more Vitamin A, 4.1 times more Vitamin B6 and 15.3 times more Vitamin C than Raw Young Cowpeas .
While Raw Young Cowpeas contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 12 times more Vitamin B9 than Raw Cornsalad.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cornsalad vs Young Cowpeas :

Raw Cornsalad has 2 times more Iron and 1.2 times more Water than Raw Young Cowpeas .
While Raw Young Cowpeas contain 3.3 times more Calcium, 3.9 times more Magnesium, 1.6 times more Manganese, 2.6 times more Selenium and 1.7 times more Zinc than Raw Cornsalad.
Both Raw Cornsalad and Raw Young Cowpeas have similar amounts of Copper, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Young Cowpeas contain 4.3 times more Energy, 5.2 times more Carbohydrate and 1.5 times more Protein than Raw Cornsalad.
Both Raw Cornsalad as well as Raw Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CornsaladVS Boiled Young Cowpeas Young Cowpeas VS Boiled Young Cowpeas

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Comparing Nutrients in 7 ounces CornsaladVS Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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