Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	20.6% 599kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	24.4% 31.8g	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	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2% 18μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	43% 0.56mg	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	29.5% 118μg	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	85.7% 77mg	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	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	10.4% 104mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	35.8% 0.32mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	43% 0.99mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.1% 300g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Boiled and Drained Frozen Young Cowpeas have 2.9 times more Vitamin B1 and 5.4 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 17.5 times more Vitamin A, 1.4 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Boiled and Drained Frozen Young Cowpeas have 2.6 times more Copper, 3 times more Iron, 1.2 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium and 5.9 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2.4 times more Calcium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Young Cowpeas have 3.9 times more Energy, 2.2 times more Omega 3, 3.4 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.