Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	17.7% 513kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	71% 92g	130g per day for Men 19-50 years
Sugars	21% 15.2g	20.2% 14.7g	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	1.63% 1.18g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22.7% 0.29mg	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	43% 172μg	144% 576μg	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	NA	11% 9.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	67% 0.6mg	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	22% 1.77mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	113% 2.6mg	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	61.6% 431mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.4% 310g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Boiled Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Young Cowpeas :

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.5 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 3.3 times more Vitamin A, 3 times more Vitamin B2, 3.3 times more Vitamin B9 and 66.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled Young Cowpeas provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Young Cowpeas :

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.9 times more Phosphorus than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 25.6 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 1.5 times more Potassium and 1.9 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 4.8 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Young Cowpeas .
• While 1 lb of Boiled and Drained Young Cowpeas contains 4.9 times more Omega 3 and 1.9 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled Young Cowpeas offer comparable quantities of Energy, Sugars and Protein per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 1 pound of Boiled Young Cowpeas provide inadequate amounts of Omega 6