Comparing Nutrients in 1 kilogram Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Boiled Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	152% 197g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	44.6% 32.3g	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	6.34% 4.6g	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	% 4.8g	NA	g per day for Men 19-50 years
Sucrose	% 19.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	132% 50g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	50% 0.65mg	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	87.5% 350μg	318% 1270μg	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	39% 35mg	24.4% 22mg	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	4.67% 0.7mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	148% 1.33mg	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	58.8% 4.7mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	249% 5.7mg	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	113% 790mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	21% 770g	20.4% 755g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Boiled Young Cowpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt versus 1 kg of Boiled Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Boiled Young Cowpeas with Salt:

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled Young Cowpeas with Salt.
• While 1 kg of Boiled and Drained Young Cowpeas with Salt contains 4 times more Vitamin A, 3.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.6 times more Vitamin B9 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled Young Cowpeas with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin A
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Boiled Young Cowpeas with Salt:

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.5 times more Phosphorus than Boiled Young Cowpeas with Salt.
• While 1 kg of Boiled and Drained Young Cowpeas with Salt contains 42.7 times more Calcium, 2.8 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 1.8 times more Potassium, 3.6 times more Selenium and 1.6 times more Zinc than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled Young Cowpeas with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Cowpeas with Salt contains 11.3 times more Omega 3 and 2.1 times more Fiber than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Boiled Young Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Young Cowpeas with Salt provide inadequate amounts of Omega 6 in one kilogram.