Comparing Nutrients in 1 kilogram Canned Cowpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.6% 770kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	NA	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	128% 510μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Canned Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	NA	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	121% 9.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	NA	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	NA	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	100% 700mg	NA	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	195% 2930mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	NA	11mg per day for Men 19-50 years
Water	21.5% 796g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cowpeas VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Cowpeas has 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Cowpeas has 1.3 times more Calcium and 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Potassium than Canned Common Cowpeas.
• Both Canned Cowpeas and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Cowpeas has 1.3 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Common Cowpeas.