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

Nutrient Comparison: Frozen Young Cowpeas VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Young Cowpeas versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Frozen Young Cowpeas 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.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Young Cowpeas 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.
• Both Frozen Young Cowpeas and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.