Comparing Nutrients in 14 ounces Canned Corn With Red And Green Peppers with Liquids VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 298kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	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	NA	52.2% 20g	38g per day for Men 19-50 years
Protein	16.5% 9.25g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	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	7.28% 0.087mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.77mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	32.4% 0.42mg	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	33.7% 135μg	186% 742μg	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	39% 35mg	17.6% 16mg	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

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	90% 0.81mg	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	39% 3.14mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	152% 3.5mg	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	35% 246mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	8.3% 308g	6.9% 255g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Frozen Young Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Corn With Red And Green Peppers with Liquids versus 14 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Corn With Red And Green Peppers with Liquids vs Frozen Young Cowpeas :

• 14 ounces of Canned Corn With Red And Green Peppers with Liquids have 1.9 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 11.1 times more Vitamin B1 and 5.5 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Frozen Young Cowpeas provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Corn With Red And Green Peppers with Liquids vs Frozen Young Cowpeas :

• 14 ounces of Canned Corn With Red And Green Peppers with Liquids have 57.8 times more Sodium and 1.2 times more Water than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 5.2 times more Calcium, 3.4 times more Copper, 3 times more Iron, 2.2 times more Magnesium, 20.5 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 6 times more Selenium and 4.3 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Young Cowpeas , Unprepared contain 1.9 times more Energy, 15.3 times more Omega 3, 1.4 times more Carbohydrate and 3.9 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 14 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 14 ounces.