Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	33.4% 970kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	199% 259g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	46.3% 33.6g	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	3.6% 2.6g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	132% 50g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	64.6% 36.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	127% 6.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	92% 1.2mg	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	95% 380μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.7% 2.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	128% 1280mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	60% 0.54mg	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	140% 11mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	56% 1.3mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20.4% 755g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Microwaved Yellow Corn, Whole Kernel, Frozen per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas versus 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 kilogram of Boiled Young Cowpeas has 3.3 times more Vitamin A, 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B9 and 66.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.5 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Young Cowpeas .
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 kilogram of Boiled Young Cowpeas has 25.6 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 1.5 times more Potassium and 1.9 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.9 times more Phosphorus than Boiled and Drained Young Cowpeas .
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 4.9 times more Omega 3 and 1.9 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 kg of Microwaved Yellow Corn, Whole Kernel, Frozen contains 4.8 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy, Sugars and Protein per one kilogram.
• 1 kilogram of Boiled Young Cowpeas provide inadequate amounts of Omega 6
• 1 kilogram of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3