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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Boiled Young Cowpeas with Salt	13%	4%	83%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	32.4% 940kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	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	172% 223g	152% 197g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	7.3% 5.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	132% 50g	38g per day for Men 19-50 years
Protein	55.5% 31g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	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	77.5% 310μg	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	53.3% 48mg	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	5.33% 0.8mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Boiled Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	76.3% 6.1mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	107% 750mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	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	160% 2400mg	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	19.8% 732g	20.4% 755g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 3.3 times more Vitamin A, 2.1 times more Vitamin B2, 4.1 times more Vitamin B9 and 2.8 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.5 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 42.7 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 1.7 times more Potassium, 3.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 3.6 times more Omega 6 than Boiled and Drained Young Cowpeas with Salt.
• While Boiled and Drained Young Cowpeas with Salt contain 6.8 times more Omega 3 and 1.8 times more Fiber than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Boiled and Drained Young Cowpeas with Salt have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 kg.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled and Drained Young Cowpeas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.