Comparing Nutrients in 1 pound Boiled Young Cowpeas VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	15% 440kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	87.7% 114g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	NA	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	59.7% 22.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	20% 181μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	37% 0.48mg	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	212% 848μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	58% 581mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	103% 0.93mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	174% 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	33% 231mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 10 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 4.9 times more Calcium than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.5 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Young Cowpeas , Unprepared contain 1.4 times more Energy, 1.8 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.