Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	45.5% 1320kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	73% 95g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	69.5% 50.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	152% 85g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	189% 9.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	133% 1.73mg	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	133% 530μg	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	367% 330mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	263% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	23% 230mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	111% 1mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	134% 3.08mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	63.2% 2150mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18% 661g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Young Pods With Seeds Cowpeas:

• Boiled and Drained Frozen Young Cowpeas have 1.7 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 17 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 12.7 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin K per 1 kg.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Young Cowpeas have 1.8 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 4.2 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 2.8 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas have 3 times more Energy, 2.2 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.