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

Weight per 300 calories

• Frozen Young Cowpeas: 216g
• Cooked Frozen Young Cowpeas: 227g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	14% 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	28.4% 10.8g	38.3% 14.5g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.96% 8.63μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	49.2% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	16.6% 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% 404μg	80% 320μg	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	9.6% 8.63mg	6.57% 5.9mg	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	NA	4.55% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69.7% 83.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.6% 56mg	5.23% 52.3mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	46.5% 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	63.4% 5.07mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	78% 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	37.6% 263mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	0.86% 13mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	3.74% 138g	4.06% 150g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

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