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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Young Cowpeas	Recommended Dietary Allowance
Energy	11.7% 340kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	63.4% 82.4g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	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	8.3% 0.1mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	38.6% 154μg	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	44.4% 40mg	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	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 Corn With Red And Green Peppers with Liquids	Young Cowpeas	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	44.8% 3.6mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	40% 281mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	105% 1574mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.46% 350g	3700g per day for Men 19-50 years

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

• Canned Corn With Red And Green Peppers Solids and Liquids have 3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 3.4 times more Vitamin A, 5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 4.9 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Corn With Red And Green Peppers Solids and Liquids have 86.8 times more Sodium than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 25.2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 13 times more Manganese, 2.8 times more Potassium, 3.8 times more Selenium and 2.7 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Young Cowpeas have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn With Red And Green Peppers Solids and Liquids have 2.9 times more Omega 6 than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 7.9 times more Omega 3 and 1.3 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Young Cowpeas have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.