Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Young Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	33.4% 970kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	NA	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	201% 262g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	19% 17mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	128% 1280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	NA	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	123% 4180mg	132% 4500mg	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	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	20.4% 755g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Young Cowpeas has 1.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Young Cowpeas has 8.5 times more Calcium and 2.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 74.5 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 4.7 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled and Drained Young Cowpeas .