Comparing Nutrients in 1 pound Frozen Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.7g	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	59.7% 22.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2% 18μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	22.7% 0.29mg	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	212% 848μg	144% 576μg	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	20% 18mg	11% 9.98mg	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	NA	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	67% 0.6mg	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	133% 10.7mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	113% 2.6mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	7.86% 291g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Young Cowpeas vs Boiled Young Cowpeas :

• Frozen Young Cowpeas , Unprepared have 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 10 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Young Cowpeas vs Boiled Young Cowpeas :

• Frozen Young Cowpeas , Unprepared have 1.5 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 4.9 times more Calcium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Cowpeas have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Young Cowpeas , Unprepared have 1.4 times more Energy, 1.8 times more Omega 3, 1.2 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Cowpeas have similar amounts of Fiber per 1 lb.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.