Comparing Nutrients in 14 ounces Boiled Young Cowpeas VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	13.3% 385kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	29% 37.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	27.6% 20g	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	52.2% 20g	34.5% 13g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53% 0.69mg	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	126% 504μg	52.6% 210μg	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	9.7% 8.73mg	146% 131mg	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	5.82% 0.87mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	51% 508mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	44% 0.4mg	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	55.6% 4.45mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	53% 1.22mg	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	29% 202mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Young Pods With Seeds Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Cowpeas versus 14 oz of Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Cowpeas vs Young Pods With Seeds Cowpeas:

• 14 ounces of Boiled Young Cowpeas have 2.4 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6, 15 times more Vitamin C and 2.2 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 14 ounces.
• 14 ounces of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Cowpeas vs Young Pods With Seeds Cowpeas:

• 14 ounces of Boiled Young Cowpeas have 2 times more Calcium, 1.3 times more Copper, 1.9 times more Manganese, 1.9 times more Potassium, 2.8 times more Selenium and 3 times more Zinc than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 1.3 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Cowpeas have 2.2 times more Energy, 1.3 times more Omega 3, 2.1 times more Carbohydrate and 1.5 times more Fiber than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Sugars than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 14 ounces.