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

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	181% 235g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	61.5% 44.6g	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	168% 64g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	73% 0.95mg	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	353% 1410μg	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	29% 26mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	204% 1.84mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	344% 7.9mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	21% 770g	18% 661g	3700g per day for Men 19-50 years

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

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.8 times more Vitamin B3 and 1.3 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 1 kg of Boiled Frozen Young Cowpeas , drained with Salt contains 8.7 times more Vitamin B1, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 4.3 times more Vitamin E and 122.7 times more Vitamin K 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 Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Frozen Young Cowpeas , drained with Salt contains 7.7 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 4.9 times more Selenium and 2.3 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 Cooked Frozen Young Cowpeas with Salt contain similar levels of Sodium 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 Frozen Young Cowpeas , drained with Salt contains 1.7 times more Energy, 19.3 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• 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 Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in one kilogram.