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

Macros Ratio

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

Macro Nutrients

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	31% 900kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	145% 188g	183% 238g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	52.7% 29.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	420% 1680μg	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	27.8% 25mg	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

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	126% 1260mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	138% 11mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	75.7% 530mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	129% 14mg	11mg per day for Men 19-50 years
Water	21% 772g	18% 661g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 10.3 times more Vitamin A, 2.3 times more Vitamin B2 and 2 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Young Cowpeas have 5.5 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 1.4 times more Zinc than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas contain 1.5 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.