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

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	48% 1390kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.68g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	183% 238g	130g per day for Men 19-50 years
Sugars	NA	61.5% 44.6g	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	168% 64g	38g per day for Men 19-50 years
Protein	160% 89.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Cooked 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	204% 2.45mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	73% 0.95mg	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	468% 1870μg	353% 1410μg	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	44.4% 40mg	29% 26mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	26% 260mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	204% 1.84mg	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	294% 23.5mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	344% 7.9mg	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	130% 4410mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	129% 14mg	11mg per day for Men 19-50 years
Water	17.3% 642g	18% 661g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.