Comparing Nutrients in 300 calories Boiled Young Cowpeas VS Young Cowpeas

Weight per 300 calories

• Boiled Young Cowpeas: 309g
• Young Cowpeas: 333g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Young Cowpeas or Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	13.8% 10g	13.8% 10g	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	40.7% 15.5g	44% 16.7g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	17.6% 9.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	15% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	30.2% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	17% 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	98% 393μg	140% 560μg	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	7.56% 6.8mg	9.26% 8.33mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.6% 82.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Calcium	39.6% 396mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	48% 0.43mg	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	43.3% 3.46mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	81% 1.87mg	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	22.5% 158mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.4mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	6.3% 233g	6.95% 257g	3700g per day for Men 19-50 years

Boiled Young Cowpeas VS Young Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Young Cowpeas or Young Cowpeas ?

Lets compare vitamin content per 300 calories of Boiled Young Cowpeas vs Young Cowpeas :

• 300 kcal of Raw Young Cowpeas contain 1.4 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Cowpeas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 300 calories.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Young Cowpeas vs Young Cowpeas :

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of minerals per 300 kcal
• Both Boiled Young Cowpeas and Young Cowpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Young Cowpeas and Young Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in 300 calories.