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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	45.5% 1320kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	37% 48.2g	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	NA	38g per day for Men 19-50 years
Protein	152% 85g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	136% 1.77mg	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	253% 1010μg	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	400% 360mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	23% 230mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	212% 1.9mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	221% 5.1mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	134% 4550mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18% 661g	24.3% 898g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Frozen Young Cowpeas has 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 kilogram of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Young Cowpeas has 1.6 times more Manganese, 13.6 times more Phosphorus, 3.8 times more Selenium and 4.9 times more Zinc than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 2.7 times more Calcium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper, Iron, Magnesium and Potassium per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas has 4.6 times more Energy, 2.6 times more Omega 3, 4.9 times more Carbohydrate and 2.1 times more Protein than Leafy Tips Cowpeas.
• 1 kilogram of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in one kilogram.