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

Weight per 300 calories

• Cooked Frozen Young Cowpeas: 227g
• Boiled Young Cowpeas: 309g

Cooked Frozen Young Cowpeas have 1.4 times more energy per 100g than Boiled Young Cowpeas . It has average energy density when compared to other foods. Boiled and Drained Young Cowpeas having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	41.5% 54g	48.3% 63g	130g per day for Men 19-50 years
Sugars	14% 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	38.3% 14.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	13.7% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	15.5% 0.2mg	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	80% 320μg	98% 393μg	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	6.57% 5.9mg	7.56% 6.8mg	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	4.55% 0.68mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.7% 83.6μg	68.6% 82.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	45.7% 0.41mg	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	60.2% 4.8mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	77% 1.77mg	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	39.6% 277mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.82% 12.4mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.06% 150g	6.3% 233g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Boiled Young Cowpeas Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Young Cowpeas have 1.9 times more Vitamin B1 than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 13.6 times more Vitamin A, 3.1 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Cooked Frozen Young Cowpeas have 1.4 times more Iron and 1.8 times more Phosphorus than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 7.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 1.6 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas contain similar levels of Copper, Manganese, Selenium and Zinc per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Young Cowpeas have 1.3 times more Omega 3 and 2 times more Protein than Boiled Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in 300 calories.