Comparing Nutrients in 14 ounces Cooked Frozen Young Cowpeas with Salt VS Boiled Leafy Tips Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	18% 520kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	8.55% 11g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	60% 33.7g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	41.2% 0.54mg	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	140% 560μg	59.5% 238μg	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	11.5% 10.3mg	81% 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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	68% 0.61mg	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	105% 8.4mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	71% 1.64mg	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	69% 484mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.1% 262g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Leafy Tips Cowpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Young Cowpeas with Salt versus 14 oz of Boiled Leafy Tips Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Young Cowpeas with Salt vs Boiled Leafy Tips Cowpeas with Salt:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 4.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled Leafy Tips Cowpeas with Salt.
• While 14 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 7.3 times more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.1 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Leafy Tips Cowpeas with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• 14 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Young Cowpeas with Salt vs Boiled Leafy Tips Cowpeas with Salt:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Selenium and 5.9 times more Zinc than Boiled Leafy Tips Cowpeas with Salt.
• While 14 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 3 times more Calcium and 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Leafy Tips Cowpeas with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 6 times more Energy, 6.8 times more Omega 3, 8.4 times more Carbohydrate and 1.8 times more Protein than Boiled Leafy Tips Cowpeas with Salt.
• 14 ounces of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 6 in 14 ounces.