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

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	32.4% 940kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	172% 223g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	49.5% 36g	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	7.3% 5.3g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	132% 50g	73.7% 28g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	172% 2.24mg	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	318% 1270μg	77.5% 310μg	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	24.4% 22mg	53.3% 48mg	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	14.7% 2.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	128% 1280mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	51% 0.46mg	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	140% 11mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	61.7% 1.42mg	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	73% 510mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	20.4% 755g	19.8% 732g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas with Salt versus 1 kg of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Young Cowpeas with Salt has 3.3 times more Vitamin A, 2.1 times more Vitamin B2 and 4.1 times more Vitamin B9 than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 1 kg of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contains 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.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Young Cowpeas with Salt has 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 Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 1 kg of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contains 1.5 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas with Salt has 6.8 times more Omega 3 and 1.8 times more Fiber than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one kilogram.
• 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 6 in one kilogram.