Comparing Nutrients in 14 ounces Boiled Young Pods With Seeds Cowpeas VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	4.65% 135kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	21.4% 27.8g	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	NA	67% 25.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	31% 278μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	25.8% 103μg	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	75% 67.5mg	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

	Boiled Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	22% 218mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	34.7% 2.78mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	27.8% 194mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.6% 355g	7.1% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas VS Cooked Frozen Young Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Pods With Seeds Cowpeas versus 14 oz of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Pods With Seeds Cowpeas vs Cooked Frozen Young Cowpeas :

• 14 ounces of Boiled Young Pods With Seeds Cowpeas have 17.5 times more Vitamin A, 1.4 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.5 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 14 oz of Boiled and Drained Frozen Young Cowpeas contain 2.9 times more Vitamin B1 and 5.4 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Pods With Seeds Cowpeas vs Cooked Frozen Young Cowpeas :

• 14 ounces of Boiled Young Pods With Seeds Cowpeas have 2.4 times more Calcium and 1.4 times more Water than Cooked Frozen Young Cowpeas .
• While 14 oz of Boiled and Drained Frozen Young Cowpeas contain 2.6 times more Copper, 3 times more Iron, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium and 5.9 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Boiled Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Young Cowpeas contain 3.9 times more Energy, 2.2 times more Omega 3, 3.4 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• 14 ounces of Boiled Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 14 ounces.