Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Boiled Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	13% 373kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	17.7% 13g	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	2.9% 2.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	52.2% 20g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	20% 0.26mg	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	30.8% 123μg	126% 504μg	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	21% 19mg	9.7% 8.73mg	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	2.1% 0.32mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	58.7% 0.53mg	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	30.3% 2.42mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	99% 2.27mg	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	42.5% 298mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	7.85% 291g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Boiled Young Cowpeas with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 3.3 times more Vitamin A, 2.1 times more Vitamin B2, 4.1 times more Vitamin B9 and 2.8 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Boiled Young Cowpeas with Salt:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.5 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 42.7 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 1.7 times more Potassium, 3.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 3.6 times more Omega 6 than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 6.8 times more Omega 3 and 1.8 times more Fiber than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.