Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas with Salt VS Boiled Young Cowpeas with Salt

Weight per 100 calories

• Cooked Frozen Young Cowpeas with Salt: 76.3g
• Boiled Young Cowpeas with Salt: 106g

Cooked Frozen Young Cowpeas with Salt have 1.4 times more energy per 100g than Boiled Young Cowpeas with Salt. It has average energy density when compared to other foods. Boiled and Drained Young Cowpeas with Salt having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas with Salt or Boiled Young Cowpeas with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.53% 0.089g	4.52% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.74% 3.44g	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% 4.9g	14% 5.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.34% 3.05μg	4.73% 42.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.95% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	3.28% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.58% 0.073mg	5.3% 0.069mg	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	27% 108μg	33.8% 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	2.2% 2mg	2.6% 2.34mg	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	1.53% 0.23mg	1.56% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	15.7% 0.14mg	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	20.2% 1.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	26.5% 0.61mg	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	13.3% 93mg	7.75% 54.3mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	4.84% 2.66μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	9.85% 1.1mg	9.96% 1.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	2.17% 80.3g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas With Salt VS Boiled Young Cowpeas With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas with Salt or Boiled Young Cowpeas with Salt?

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

• 100 calories of Cooked Frozen Young Cowpeas with Salt have 1.8 times more Vitamin B1 than Boiled Young Cowpeas with Salt.
• While 100 kcal of Boiled and Drained Young Cowpeas with Salt contain 13.9 times more Vitamin A, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Young Cowpeas with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Cooked Frozen Young Cowpeas with Salt have 1.4 times more Iron and 1.7 times more Phosphorus than Boiled Young Cowpeas with Salt.
• While 100 kcal of Boiled and Drained Young Cowpeas with Salt contain 7.8 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium, 1.4 times more Sodium and 1.6 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Young Cowpeas with Salt contain similar levels of Copper, Manganese, Selenium and Zinc per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Young Cowpeas with Salt have 1.2 times more Omega 3 and 1.9 times more Protein than Boiled Young Cowpeas with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Young Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Young Cowpeas with Salt provide inadequate amounts of Omega 6 in 100 calories.