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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.9% 200kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	33% 43g	83% 108g	130g per day for Men 19-50 years
Sugars	31.5% 23g	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	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	26.7% 15g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	29.5% 295mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	56.7% 4.54mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	42% 295mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	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	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.1% 300g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Young Pods With Seeds 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 Young Pods With Seeds Cowpeas vs Cooked Frozen Young Cowpeas :

• 1 pound of Young Pods With Seeds Cowpeas has 17 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 12.7 times more Vitamin C and 1.6 times more Vitamin E than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 1.7 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin K per one pound.
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Young Pods With Seeds 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 Young Pods With Seeds Cowpeas vs Cooked Frozen Young Cowpeas :

• 1 pound of Young Pods With Seeds Cowpeas has 2.8 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas .
• While 1 lb of Boiled and Drained Frozen Young Cowpeas contains 1.8 times more Copper, 2.1 times more Iron, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 4.2 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas contain similar levels of Magnesium per one pound.
• 1 pound of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Young Cowpeas contains 3 times more Energy, 2.2 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas offer comparable quantities of Sugars per one pound.
• 1 pound of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in one pound.