Comparing Nutrients in 1 kilogram Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	31% 900kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	156% 203g	130g per day for Men 19-50 years
Sugars	41.4% 30g	44.6% 32.3g	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	52.7% 29.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	50% 0.65mg	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	420% 1680μg	318% 1270μg	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	27.8% 25mg	24.4% 22mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	222% 266μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	126% 1260mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	148% 1.33mg	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	138% 11mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	249% 5.7mg	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	75.7% 530mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	21% 772g	20.4% 755g	3700g per day for Men 19-50 years

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

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

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

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 1 kg
• Both Raw Young Cowpeas and Boiled and Drained 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:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 1 kg
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.