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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	13% 373kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	3.7% 0.63g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	24.4% 17.7g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	29% 0.38mg	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	140% 560μg	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	11.5% 10.3mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	81% 0.73mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	136% 3.14mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	7.85% 291g	7.1% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Cooked Frozen Young Cowpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt versus 14 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 2.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.8 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 1.5 times more Vitamin B1, 4.5 times more Vitamin B9, 3.8 times more Vitamin E and 92 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 7.7 times more Calcium, 4 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 4.9 times more Selenium and 2.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 1.4 times more Energy, 11.6 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in 14 ounces.