Comparing Nutrients in 1 pound Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Young Cowpeas	Recommended Dietary Allowance
Energy	14.7% 426kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	18.8% 13.6g	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	3.3% 2.4g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	25% 14g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	23.4% 0.3mg	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	35% 141μg	191% 762μg	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	24% 21.8mg	12.6% 11.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Young Cowpeas	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	65.5% 0.59mg	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	34.6% 2.77mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	110% 2.54mg	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	48.6% 340mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Young Cowpeas :

• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 1.6 times more Vitamin B1, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.9 times more Vitamin C than Young Cowpeas .
• While 1 lb of Raw Young Cowpeas contains 3.4 times more Vitamin A, 2.1 times more Vitamin B2 and 5.4 times more Vitamin B9 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Young Cowpeas provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Young Cowpeas :

• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob has 1.4 times more Phosphorus than Young Cowpeas .
• While 1 lb of Raw Young Cowpeas contains 42 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 1.7 times more Potassium, 3.3 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Young Cowpeas contains 6.3 times more Omega 3 and 1.8 times more Fiber than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Young Cowpeas offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in one pound.