Comparing Nutrients in 100 calories Young Cowpeas VS Frozen Young Cowpeas

Weight per 100 calories

• Young Cowpeas: 111g
• Frozen Young Cowpeas: 72g

Frozen Young Cowpeas , Unprepared have 1.5 times more energy per unit of mass than Raw Young Cowpeas , which is average in comparison to other foods. Young Cowpeas having average energy density.

Discover which food has more nutrients per 100 calories - Young Cowpeas or Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	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% 0.1g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	14.6% 5.56g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	5.06% 45.6μg	0.32% 2.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.074mg	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	46.7% 187μg	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	3.1% 2.78mg	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	NA	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

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	14% 140mg	1.87% 18.7mg	1000mg per day for Men 19-50 years
Copper	16% 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	15.3% 1.22mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	9.42% 39.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	8.4% 59mg	12.5% 87.8mg	700mg per day for Men 19-50 years
Potassium	14% 479mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	4.65% 2.56μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.44mg	0.29% 4.3mg	1500mg per day for Men 19-50 years
Zinc	10.2% 1.12mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	1.25% 46g	3700g per day for Men 19-50 years

Young Cowpeas VS Frozen Young Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Cowpeas or Frozen Young Cowpeas ?

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

• 100 calories of Young Cowpeas have 15.8 times more Vitamin A, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Young Cowpeas .
• While 100 kcal of Frozen Young Cowpeas , Unprepared contain 1.4 times more Vitamin B1 than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 100 calories.
• 100 calories of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Young Cowpeas have 7.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 1.9 times more Water than Frozen Young Cowpeas .
• While 100 kcal of Frozen Young Cowpeas , Unprepared contain 1.4 times more Iron and 1.5 times more Phosphorus than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas contain similar levels of Copper, Manganese, Selenium and Zinc per 100 calories.
• 100 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Cowpeas have 1.5 times more Fiber than Frozen Young Cowpeas .
• While 100 kcal of Frozen Young Cowpeas , Unprepared contain 1.3 times more Omega 3 and 2 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Young Cowpeas as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 100 calories.