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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	45.5% 1320kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	193% 251g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	NA	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	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	81.5% 1.06mg	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	468% 1870μg	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	44.4% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	23% 230mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	228% 2.05mg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	383% 8.8mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	144% 16mg	11mg per day for Men 19-50 years
Water	18% 661g	17.3% 642g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Cowpeas versus 1 kg of Frozen 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 Frozen Young Cowpeas :

• 1 kg of Frozen Young Cowpeas , Unprepared contains 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

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