Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Weight per 100 calories

• Cooked Frozen Young Cowpeas with Salt: 76.3g
• Boiled White Gourd-flowered with Salt: 769g

Cooked Frozen Young Cowpeas with Salt have 10.1 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered 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	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	5.53% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.41% 0.069g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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% 4.9g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	0.34% 3.05μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.58% 0.073mg	22.5% 0.29mg	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	7.7% 30.8μg	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	72.6% 65.4mg	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	NA	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 White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	22.2% 0.2mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	22% 0.51mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	9.85% 1.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	20% 733g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 100 Kcal

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

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

• 100 calories of Cooked Frozen Young Cowpeas with Salt have 3.5 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3.5 times more Vitamin B2, 5.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4 times more Vitamin B6 and 32.9 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 per 100 calories.
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Young Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 100 calories of Cooked Frozen Young Cowpeas with Salt have 1.7 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 10.5 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 4.6 times more Potassium, 10 times more Sodium, 5 times more Zinc and 14.5 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Manganese and Phosphorus 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 1.4 times more Protein than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Carbohydrate and 1.9 times more Fiber than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy per 100 calories.
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 100 calories.