Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	45.5% 1320kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	156% 203g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	44.6% 32.3g	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	168% 64g	132% 50g	38g per day for Men 19-50 years
Protein	152% 85g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	50% 0.65mg	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	353% 1410μg	318% 1270μg	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	29% 26mg	24.4% 22mg	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	20% 3mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	222% 266μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	23% 230mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	148% 1.33mg	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	265% 21mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	249% 5.7mg	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	174% 1220mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18% 661g	20.4% 755g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Young Cowpeas has 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains 10 times more Vitamin A, 2.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Young Cowpeas has 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains 5.6 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas has 1.4 times more Energy, 1.7 times more Omega 3, 1.4 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Boiled Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.