Comparing Nutrients in 14 ounces Frozen Young Cowpeas VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	19% 552kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	3.7% 0.63g	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	NA	24.4% 17.7g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	29% 0.38mg	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	140% 560μg	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	11.5% 10.3mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	81% 0.73mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	136% 3.14mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	6.9% 255g	7.1% 262g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Young Cowpeas vs Cooked Frozen Young Cowpeas :

Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of minerals per 14 oz
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.