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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	20.6% 599kcal	6.9% 200kcal	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	33% 43g	130g per day for Men 19-50 years
Sugars	28% 20.2g	31.5% 23g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2% 18μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	10.4% 104mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	50.4% 0.45mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	60.7% 1.4mg	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	79% 553mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	28.7% 975mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10.5% 390g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Young Cowpeas have 1.7 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 17 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 12.7 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin K per 1 lb.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw 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 Young Pods With Seeds Cowpeas:

• Boiled and Drained Frozen Young Cowpeas have 1.8 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 4.2 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 2.8 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Young Cowpeas have 3 times more Energy, 2.2 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.