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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	14% 408kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	65.7% 85.4g	33% 43g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	59.7% 22.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	24% 13.4g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	191% 762μg	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	12.6% 11.3mg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	57% 572mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	62.4% 5mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	34.3% 240mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	7.42% 4.1μg	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	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.46% 350g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Young Pods With Seeds Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Cowpeas versus 1 lb of Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Young Cowpeas has 1.2 times more Vitamin B3 and 3.2 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 13.2 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2 per one pound.
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Cowpeas vs Young Pods With Seeds Cowpeas:

• 1 pound of Young Cowpeas has 1.9 times more Calcium, 1.3 times more Copper, 1.8 times more Manganese, 2 times more Potassium, 2.6 times more Selenium and 3 times more Zinc than Young Pods With Seeds Cowpeas.
• Both Young Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Iron, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Cowpeas has 2 times more Energy, 1.2 times more Omega 3, 2 times more Carbohydrate and 1.5 times more Fiber than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 1.7 times more Sugars than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Protein per one pound.
• 1 pound of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in one pound.