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

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	87.7% 114g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	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	59.7% 22.7g	NA	38g per day for Men 19-50 years
Protein	72.7% 40.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	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	93% 1.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	212% 848μg	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	20% 18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	11.8% 118mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	133% 10.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	59% 2000mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.86% 291g	11% 406g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 2.7 times more Vitamin B1 and 7.2 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, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Frozen Young Cowpeas , Unprepared 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 Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 2.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 6.6 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2.1 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Young Cowpeas , Unprepared have 4.1 times more Energy, 2.3 times more Omega 3, 3.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Frozen Young Cowpeas , Unprepared 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.