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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	48% 1390kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.68g	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	193% 251g	54% 70g	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	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	95% 1.23mg	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	65% 260μg	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	189% 170mg	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	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	26% 260mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	79% 0.71mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	95% 2.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	17.3% 642g	24% 895g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 2.7 times more Vitamin B1 and 7.2 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 17.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Young Cowpeas , Unprepared have 2.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 6.6 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2.1 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Young Cowpeas , Unprepared have 4.1 times more Energy, 2.3 times more Omega 3, 3.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.