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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	15% 440kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	73% 95g	183% 238g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	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	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	59% 33g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.45mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	133% 530μg	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	367% 330mg	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	32.7% 4.9mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	263% 315μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	65% 650mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	125% 10mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	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	93% 650mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	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	31% 3.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	23.2% 860g	18% 661g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Cooked Frozen Young Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Pods With Seeds Cowpeas versus 1 kg of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Young Pods With Seeds Cowpeas has 17 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 12.7 times more Vitamin C and 1.6 times more Vitamin E than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 1.7 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Young Pods With Seeds Cowpeas has 2.8 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 1 kg of Boiled and Drained Frozen Young Cowpeas contains 1.8 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 4.2 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Young Cowpeas contains 3 times more Energy, 2.2 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.