Comparing Nutrients in 14 ounces Young Cowpeas VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	12.3% 357kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	76.7% 100g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	52.2% 20g	52.2% 20g	38g per day for Men 19-50 years
Protein	21% 11.7g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	18% 163μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	32.4% 0.42mg	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	167% 667μg	186% 742μg	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% 9.92mg	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	50% 500mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	90% 0.81mg	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	54.6% 4.37mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	152% 3.5mg	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	30% 210mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	8.3% 306g	6.9% 255g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 10.3 times more Vitamin A, 2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Young Cowpeas have 4.8 times more Calcium and 1.2 times more Water than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.6 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Selenium and 1.6 times more Zinc than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Young Cowpeas , Unprepared contain 1.5 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate and 3 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Fiber per 14 oz.
• Both Raw Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.