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

Weight per 300 calories

• Young Cowpeas: 333g
• Cooked Frozen Young Cowpeas: 227g

Boiled and Drained Frozen Young Cowpeas have 1.5 times more energy per unit of mass than Raw Young Cowpeas , which is average in comparison to other foods. Young Cowpeas having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	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	1.2% 1.17g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	48.3% 62.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	44% 16.7g	38.3% 14.5g	38g per day for Men 19-50 years
Protein	17.6% 9.83g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	15% 137μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	49.2% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.83mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	140% 560μg	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	9.26% 8.33mg	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

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	42% 420mg	5.23% 52.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	46% 3.67mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	25.2% 177mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	6.95% 257g	4.06% 150g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 15 times more Vitamin A, 3.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.6 times more Vitamin B1 than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Young Cowpeas have 8 times more Calcium, 1.5 times more Magnesium, 1.7 times more Potassium and 1.7 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Iron and 1.6 times more Phosphorus than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Copper, Manganese, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Omega 3 and 2 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.