Comparing Nutrients in 300 calories Cooked Frozen Young Cowpeas VS Young Pods With Seeds Cowpeas

Weight per 300 calories

• Cooked Frozen Young Cowpeas: 227g
• Young Pods With Seeds Cowpeas: 682g

Cooked Frozen Young Cowpeas have 3 times more energy per 100g than Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Raw Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Young Pods With Seeds Cowpeas?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.9% 0.49g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	14% 10g	47.4% 34.4g	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	51.5% 464μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	85.2% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	91% 1.18mg	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	90% 361μg	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	250% 225mg	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	22.3% 3.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.7% 83.6μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	75.8% 0.68mg	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	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	91% 2.1mg	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	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	43% 1466mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.06% 150g	16% 586g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Young Cowpeas vs Young Pods With Seeds Cowpeas:

• Raw Young Pods With Seeds Cowpeas contain 51 times more Vitamin A, 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B3, 13.3 times more Vitamin B5, 5.5 times more Vitamin B6, 38.1 times more Vitamin C, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Young Cowpeas vs Young Pods With Seeds Cowpeas:

• Boiled and Drained Frozen Young Cowpeas have 1.3 times more Selenium and 1.4 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 8.5 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Young Pods With Seeds Cowpeas contain 1.3 times more Omega 3, 3.4 times more Sugars and 1.5 times more Fiber than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.