Comparing Nutrients in 1 pound Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	12.4% 358kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	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	65.3% 85g	82% 107g	130g per day for Men 19-50 years
Sugars	19.2% 14g	28% 20.2g	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	2.88% 2.1g	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	% 2.18g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	76.4% 29g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	33% 0.43mg	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	39.7% 159μg	160% 640μg	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	17.6% 16mg	13% 11.8mg	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	2.1% 0.32mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	93% 0.83mg	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	26.6% 2.13mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	156% 3.6mg	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	51% 358mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	9.44% 349g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt VS Cooked Frozen Young Cowpeas with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt versus 1 lb of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt has 1.8 times more Vitamin B3 and 1.3 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 8.7 times more Vitamin B1, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 4.3 times more Vitamin E and 122.7 times more Vitamin K than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 7.7 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 4.9 times more Selenium and 2.3 times more Zinc than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Sodium per one pound.
• 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 1.7 times more Energy, 19.3 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• 1 pound of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3
• Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in one pound.