Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Energy	33.4% 970kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	145% 188g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	41.4% 30g	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	132% 50g	132% 50g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	51.5% 0.67mg	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	420% 1680μg	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	27.8% 25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Calcium	128% 1280mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	144% 1.3mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	243% 5.6mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	42% 23μg	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	92% 10mg	11mg per day for Men 19-50 years
Water	20.4% 755g	21% 772g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Young Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas versus 1 kg of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Young Cowpeas :

• 1 kg of Raw Young Cowpeas contains 1.3 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Cowpeas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Young Cowpeas :

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of minerals per 1 kg
• Both Boiled Young Cowpeas and Young Cowpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of macro-nutrients per 1 kg
• Both Boiled Young Cowpeas and Young Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.