Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20.6% 599kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.37% 0.76g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	91% 119g	130g per day for Men 19-50 years
Sugars	28% 20.2g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Frozen Roasted Potatoes 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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.8mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	NA	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	50% 1701mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	NA	11mg per day for Men 19-50 years
Water	8.1% 300g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Young Cowpeas versus 1 lb of Frozen Roasted Potatoes 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 vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Young Cowpeas has 1.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Young Cowpeas has 1.5 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 59.6 times more Sodium than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas has 6.5 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Frozen Young Cowpeas and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.