Comparing Nutrients in 1 pound Leafy Tips Cowpeas VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Leafy Tips Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	4.54% 132kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	28% 20.2g	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	NA	76.4% 29g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	18% 163μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	33% 0.43mg	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	115% 458μg	160% 640μg	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	181% 163mg	13% 11.8mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	28.6% 286mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	93% 0.83mg	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	109% 8.7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	156% 3.6mg	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	5.83% 41mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	60.7% 2064mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	11% 407g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Cooked Frozen Young Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Leafy Tips Cowpeas versus 1 lb of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Leafy Tips Cowpeas vs Cooked Frozen Young Cowpeas :

• 1 pound of Leafy Tips Cowpeas has 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Leafy Tips Cowpeas.
• 1 pound of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leafy Tips Cowpeas vs Cooked Frozen Young Cowpeas :

• 1 pound of Leafy Tips Cowpeas has 2.7 times more Calcium, 1.2 times more Potassium and 1.4 times more Water than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 1.6 times more Manganese, 13.6 times more Phosphorus, 3.8 times more Selenium and 4.9 times more Zinc than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Cooked Frozen Young Cowpeas contain similar levels of Copper, Iron and Magnesium per one pound.
• 1 pound of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Young Cowpeas contains 4.6 times more Energy, 2.6 times more Omega 3, 4.9 times more Carbohydrate and 2.1 times more Protein than Raw Leafy Tips Cowpeas.
• 1 pound of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.