Comparing Nutrients in 100 calories Boiled Young Cowpeas with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt

Weight per 100 calories

• Boiled Young Cowpeas with Salt: 106g
• Boiled Young Pods With Seeds Cowpeas with Salt: 294g

Boiled Young Cowpeas with Salt have 2.8 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas with Salt. It has average energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Young Cowpeas with Salt or Boiled Young Pods With Seeds Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.4g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.52% 0.072g	9.56% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.74% 3.44g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	4.73% 42.6μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.95% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	20.4% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.28% 0.16mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.8% 135μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.6% 2.34mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.56% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	23.2% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.75% 54.3mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	4.84% 2.66μg	3.74% 2.06μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	9.96% 1.1mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	7.1% 263g	3700g per day for Men 19-50 years

Boiled Young Cowpeas With Salt VS Boiled Young Pods With Seeds Cowpeas With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Young Cowpeas with Salt or Boiled Young Pods With Seeds Cowpeas with Salt?

Lets compare vitamin content per 100 calories of Boiled Young Cowpeas with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 100 calories of Boiled Young Cowpeas with Salt have 1.8 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 100 kcal of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 4.8 times more Vitamin A, 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 11.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 21.4 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Young Cowpeas with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 100 calories of Boiled Young Cowpeas with Salt have 1.3 times more Selenium and 1.6 times more Zinc than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 100 kcal of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 2.7 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 3.3 times more Water than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt contain similar levels of Calcium and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 2.1 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Omega 6 in 100 calories.