Comparing Nutrients in 1 kilogram Cornsalad VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cornsalad	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	7.24% 210kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	NA	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	NA	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	27.7% 36g	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	35.7% 20g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	394% 3550μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	210% 2.73mg	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	35% 140μg	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	424% 382mg	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

	Cornsalad	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	38% 380mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	273% 22mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	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	75.7% 530mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	25% 928g	18% 661g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Cooked Frozen Young Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornsalad 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 Cornsalad vs Cooked Frozen Young Cowpeas :

• 1 kilogram of Cornsalad has 88.8 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 14.7 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 5.1 times more Vitamin B5 and 10.1 times more Vitamin B9 than Raw Cornsalad.
• 1 kilogram of Cornsalad have insufficient amounts of Vitamin B5
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cornsalad vs Cooked Frozen Young Cowpeas :

• 1 kilogram of Cornsalad has 1.7 times more Calcium, 1.2 times more Potassium and 1.4 times more Water than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 1.4 times more Copper, 3.8 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Selenium and 2.4 times more Zinc than Raw Cornsalad.
• Both Cornsalad and Cooked Frozen Young Cowpeas contain similar levels of Iron per one kilogram.
• 1 kilogram of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Young Cowpeas contains 6.3 times more Energy, 6.6 times more Carbohydrate and 4.2 times more Protein than Raw Cornsalad.
• 1 kilogram of Cornsalad provide inadequate amounts of Energy