Comparing Nutrients in 1 pound Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	14% 408kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	65.7% 85.4g	71% 92g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	24% 13.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	39.8% 6.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	191% 762μg	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	12.6% 11.3mg	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

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	57% 572mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	62.4% 5mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	34.3% 240mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.25% 342g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 1.3 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 1 lb.
• Both Raw Young Cowpeas 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 Young Cowpeas vs Boiled Young Cowpeas :

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 1 lb
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 1 lb
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.