Comparing Nutrients in 1 kilogram Canned Corn With Red And Green Peppers with Liquids VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	26% 750kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	140% 182g	183% 238g	130g per day for Men 19-50 years
Sugars	NA	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	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	168% 64g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	85% 340μg	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	98% 88mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5% 50mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	99% 7.9mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	88.6% 620mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	231% 3470mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	21% 775g	18% 661g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Cooked Frozen Young Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn With Red And Green Peppers with Liquids versus 1 kg of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn With Red And Green Peppers with Liquids vs Cooked Frozen Young Cowpeas :

• 1 kilogram of Canned Corn With Red And Green Peppers with Liquids has 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 11.8 times more Vitamin B1 and 4.1 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn With Red And Green Peppers with Liquids vs Cooked Frozen Young Cowpeas :

• 1 kilogram of Canned Corn With Red And Green Peppers with Liquids has 69.4 times more Sodium than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 4.6 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 18.4 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 kilogram of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Young Cowpeas contains 1.8 times more Energy, 14.5 times more Omega 3, 1.3 times more Carbohydrate and 3.6 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 kilogram of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.