Comparing Nutrients in 1 pound Boiled Young Cowpeas with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	83.6% 109g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	68.4% 0.89mg	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	144% 576μg	35% 141μg	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	11% 9.98mg	39% 35mg	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	6.65% 1mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 581mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	39% 0.35mg	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	63.5% 5.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31% 0.71mg	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	33% 231mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Cowpeas with Salt versus 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Cowpeas with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Young Cowpeas with Salt has more Vitamin A, 4 times more Vitamin B2 and 4.1 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Cowpeas with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Young Cowpeas with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Young Cowpeas with Salt has 9.8 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 5 times more Selenium and 3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Phosphorus and 1.5 times more Sodium than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Cowpeas with Salt has 4.3 times more Omega 3, 15.4 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Energy, 13.1 times more Fat and 13 times more Saturated Fat than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.