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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.92% 0.33g	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	33% 43g	130g per day for Men 19-50 years
Sugars	NA	31.5% 23g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	19% 10.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	50.4% 0.45mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	60.7% 1.4mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	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	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Young Pods With Seeds 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 Young Pods With Seeds 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 Young Pods With Seeds Cowpeas:

• 1 lb of Raw Young Pods With Seeds Cowpeas contains 5.7 times more Vitamin A, 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 86.8 times more Sodium than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 13 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 7.2 times more Manganese and 1.4 times more Potassium than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Young Pods With Seeds Cowpeas contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium and Manganese
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn With Red And Green Peppers with Liquids has 1.7 times more Energy and 1.9 times more Carbohydrate than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 6.5 times more Omega 3 and 1.4 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
• 1 pound of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in one pound.