Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	20.5% 594kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	11% 14g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	76.4% 29g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13.3% 0.17mg	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	160% 640μg	4.54% 18μg	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	13% 11.8mg	43% 38.6mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	13% 0.12mg	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	120% 9.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	13% 0.3mg	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	79% 553mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	8.1% 300g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled White Gourd-flowered with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Young Cowpeas with Salt versus 1 lb of Boiled White Gourd-flowered with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 1 pound of Cooked Frozen Young Cowpeas with Salt has 9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 35.3 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 1 lb of Boiled and Drained White Gourd-flowered with Salt contains 3.3 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• 1 pound of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 1 pound of Cooked Frozen Young Cowpeas with Salt has 7.1 times more Copper, 8.5 times more Iron, 4.5 times more Magnesium, 12 times more Manganese, 9.4 times more Phosphorus, 2.2 times more Potassium, 17 times more Selenium and 2 times more Zinc than Boiled White Gourd-flowered with Salt.
• While 1 lb of Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Calcium and Sodium per one pound.
• 1 pound of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas with Salt has 10.1 times more Energy, 7.6 times more Carbohydrate, 5.3 times more Fiber and 14.2 times more Protein than Boiled White Gourd-flowered with Salt.
• 1 pound of Boiled White Gourd-flowered with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in one pound.