Comparing Nutrients in 300 calories Boiled Young Cowpeas with Salt VS Cooked Frozen Young Cowpeas with Salt

Weight per 300 calories

• Boiled Young Cowpeas 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 Young Cowpeas with Salt, which is average in comparison to other foods. Boiled Young Cowpeas with Salt having average energy density.

Which food has more nutrients per 300 calories - Boiled Young Cowpeas with Salt or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas 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	1.25% 1.2g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	48.4% 63g	41.4% 54g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	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	42% 16g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	18% 10g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	14% 128μg	1% 9.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.83% 0.49mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	101% 405μg	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	7.8% 7.02mg	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	4.7% 0.7mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70.2% 84.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	41% 409mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	44.7% 3.57mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	23.3% 163mg	40% 279mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.98μg	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	30% 3.3mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	6.5% 241g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Young Cowpeas with Salt vs Cooked Frozen Young Cowpeas with Salt:

• Boiled and Drained Young Cowpeas with Salt have 13.9 times more Vitamin A, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Frozen Young Cowpeas , drained with Salt.
• While Boiled Frozen Young Cowpeas , drained with Salt contain 1.8 times more Vitamin B1 than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 300 kcal.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Young Cowpeas with Salt vs Cooked Frozen Young Cowpeas with Salt:

• Boiled and Drained Young Cowpeas with Salt have 7.8 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium, 1.4 times more Sodium and 1.6 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• While Boiled Frozen Young Cowpeas , drained with Salt contain 1.4 times more Iron and 1.7 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Copper, Manganese, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Young Cowpeas , drained with Salt contain 1.9 times more Protein than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.