Comparing Nutrients in 100 calories Boiled Young Cowpeas VS Frozen Young Cowpeas

Weight per 100 calories

• Boiled Young Cowpeas: 103g
• Frozen Young Cowpeas: 72g

Frozen Young Cowpeas , Unprepared have 1.4 times more energy per unit of mass than Boiled and Drained Young Cowpeas , which is average in comparison to other foods. Boiled Young Cowpeas having average energy density.

Which food has more nutrients per 100 calories - Boiled Young Cowpeas or Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	13.6% 5.15g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.6% 41.2μg	0.32% 2.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.68% 0.1mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	5.87% 0.076mg	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	32.7% 131μg	33.6% 135μg	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	2.52% 2.27mg	3.2% 2.88mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 132mg	1.87% 18.7mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	16.4% 0.15mg	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	14.4% 1.15mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.42% 39.6mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	27.6% 0.63mg	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	7.5% 52.6mg	12.5% 87.8mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.12mg	0.29% 4.3mg	1500mg per day for Men 19-50 years
Zinc	9.65% 1.06mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.25% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 14.3 times more Vitamin A, 3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 7.1 times more Calcium, 1.4 times more Magnesium, 1.4 times more Potassium and 1.7 times more Water than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.5 times more Iron and 1.7 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Copper, Manganese, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Cowpeas have 1.4 times more Fiber than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.3 times more Omega 3 and 2 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.