Comparing Nutrients in 1 pound Canned Corn With Red And Green Peppers with Liquids VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	11.7% 340kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	63.4% 82.4g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	76.4% 29g	38g per day for Men 19-50 years
Protein	19% 10.6g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	38.6% 154μg	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	44.4% 40mg	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	NA	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	44.8% 3.6mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	40% 281mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	105% 1574mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Cooked Frozen Young Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn With Red And Green Peppers with Liquids versus 1 lb of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn With Red And Green Peppers with Liquids vs Cooked Frozen Young Cowpeas :

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.4 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 11.8 times more Vitamin B1 and 4.1 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn With Red And Green Peppers with Liquids vs Cooked Frozen Young Cowpeas :

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 69.4 times more Sodium than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 4.6 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 18.4 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Young Cowpeas contains 1.8 times more Energy, 14.5 times more Omega 3, 1.3 times more Carbohydrate and 3.6 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.