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

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	48% 1390kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.68g	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	193% 251g	37% 48.2g	130g per day for Men 19-50 years
Sugars	NA	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	132% 50g	NA	38g per day for Men 19-50 years
Protein	160% 89.8g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	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	204% 2.45mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	468% 1870μg	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	44.4% 40mg	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	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	26% 260mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	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	294% 23.5mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	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	130% 4410mg	134% 4550mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	17.3% 642g	24.3% 898g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Young Cowpeas has 4 times more Vitamin B5 and 1.9 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, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 9 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 1 kilogram of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 kilogram of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Frozen Young Cowpeas , Unprepared 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 Frozen Young Cowpeas vs Leafy Tips Cowpeas:

• 1 kilogram of Frozen Young Cowpeas has 1.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 13.6 times more Phosphorus, 4 times more Selenium and 5.4 times more Zinc than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 2.4 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper 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 Frozen Young Cowpeas has 4.8 times more Energy, 2.8 times more Omega 3, 5.2 times more Carbohydrate and 2.2 times more Protein than Leafy Tips Cowpeas.
• 1 kilogram of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in one kilogram.