Comparing Nutrients in 1 kilogram Frozen Young Cowpeas VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Frozen Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Energy	48% 1390kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.68g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	132% 50g	38g per day for Men 19-50 years
Protein	160% 89.8g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	51.5% 0.67mg	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	420% 1680μg	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	27.8% 25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Calcium	26% 260mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	144% 1.3mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	243% 5.6mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	92% 10mg	11mg per day for Men 19-50 years
Water	17.3% 642g	21% 772g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Young Cowpeas has 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 10.3 times more Vitamin A, 2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Young Cowpeas provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Frozen Young Cowpeas , Unprepared as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Young Cowpeas has 1.6 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Selenium and 1.6 times more Zinc than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 4.8 times more Calcium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Young Cowpeas contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Young Cowpeas has 1.5 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate and 3 times more Protein than Young Cowpeas .
• Both Frozen Young Cowpeas and Young Cowpeas offer comparable quantities of Fiber per one kilogram.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.