Comparing Nutrients in 300 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Cooked Frozen Young Cowpeas with Salt

Weight per 300 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt: 319g
• Cooked Frozen Young Cowpeas with Salt: 229g

Boiled Frozen Young Cowpeas , drained with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt, which is average in comparison to other foods. Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	16% 11.5g	14% 10.2g	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	2.33% 1.7g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 7.3g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.94g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	4.26% 38.3μg	1% 9.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	16.7% 0.22mg	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	24.7% 99μg	80.7% 323μg	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	17% 15.3mg	6.6% 5.95mg	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	1.7% 0.26mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	70.2% 84.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	47% 0.42mg	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	24.3% 1.95mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	78.8% 1.8mg	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% 239mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	4.06% 2.23μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	6.3% 234g	4.1% 151g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob With Salt VS Cooked Frozen Young Cowpeas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Cooked Frozen Young Cowpeas with Salt?

Lets compare vitamin content per 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.6 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 300 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 3.3 times more Vitamin B9 and 66 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.4 times more Sodium and 1.5 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 300 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 2.9 times more Copper, 2.5 times more Iron, 4 times more Manganese, 3.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 3 times more Omega 6 and 1.3 times more Carbohydrate than Cooked Frozen Young Cowpeas with Salt.
• While 300 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 8.3 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• 300 calories of Cooked Frozen Young Cowpeas with Salt provide inadequate amounts of Omega 6