Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	20.6% 599kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	17% 22g	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	NA	38g per day for Men 19-50 years
Protein	68.8% 38.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	2% 18μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	61.8% 0.8mg	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	115% 458μg	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	181% 163mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	10.4% 104mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	96% 0.87mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	100% 2.3mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.1% 300g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Leafy Tips Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Young Cowpeas versus 1 lb of Leafy Tips Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas vs Leafy Tips Cowpeas:

• 1 pound of Cooked Frozen Young Cowpeas has 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 1 lb of Raw Leafy Tips Cowpeas contains 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 pound of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Leafy Tips Cowpeas:

• 1 pound of Cooked Frozen Young Cowpeas has 1.6 times more Manganese, 13.6 times more Phosphorus, 3.8 times more Selenium and 4.9 times more Zinc than Leafy Tips Cowpeas.
• While 1 lb of Raw Leafy Tips Cowpeas contains 2.7 times more Calcium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper, Iron, Magnesium and Potassium per one pound.
• 1 pound of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas has 4.6 times more Energy, 2.6 times more Omega 3, 4.9 times more Carbohydrate and 2.1 times more Protein than Leafy Tips Cowpeas.
• 1 pound of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in one pound.