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

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	21.5% 28g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	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	NA	38g per day for Men 19-50 years
Protein	45.5% 25.5g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	104% 1.35mg	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	150% 600μg	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	204% 184mg	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	NA	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 Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	171% 1.54mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	179% 4.12mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21% 770g	24.7% 913g	3700g per day for Men 19-50 years

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

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.3 times more Vitamin B3 and 3.3 times more Vitamin B5 than Boiled Leafy Tips Cowpeas with Salt.
• While 1 kg of Boiled and Drained Leafy Tips Cowpeas with Salt contains 2.9 times more Vitamin A, 8.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.3 times more Vitamin C 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 have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of 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 Boiled Leafy Tips Cowpeas with Salt:

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.9 times more Phosphorus and 2.6 times more Zinc than Boiled Leafy Tips Cowpeas with Salt.
• While 1 kg of Boiled and Drained Leafy Tips Cowpeas with Salt contains 23 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese and 1.5 times more Potassium 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 Leafy Tips 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
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 3.6 times more Energy and 6.7 times more Carbohydrate than Boiled Leafy Tips Cowpeas with Salt.
• While 1 kg of Boiled and Drained Leafy Tips Cowpeas with Salt contains 1.8 times more Protein than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• 1 kilogram of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.