Comparing Nutrients in 14 ounces Frozen Young Cowpeas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Young Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 552kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	31.3% 12g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	39.7% 0.52mg	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	186% 742μg	66.5% 266μg	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	17.6% 16mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	16.8% 0.15mg	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	117% 9.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	6.9% 255g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Young Cowpeas vs Frozen Chopped Broccoli:

• Frozen Young Cowpeas , Unprepared have 4.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 1.4 times more Vitamin B2 and 14.1 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Young Cowpeas vs Frozen Chopped Broccoli:

• Frozen Young Cowpeas , Unprepared have 5.4 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 4 times more Sodium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Young Cowpeas , Unprepared have 5.3 times more Energy, 5.3 times more Carbohydrate, 1.7 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.