Comparing Nutrients in 300 calories Young Pods With Seeds Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Weight per 300 calories

• Young Pods With Seeds Cowpeas: 682g
• Boiled Young Pods With Seeds Cowpeas: 882g

Young Pods With Seeds Cowpeas have 1.3 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has low energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	28.7% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	47.4% 34.4g	NA	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	40% 22.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	51.5% 464μg	68.6% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.2% 1.02mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	83.5% 1.1mg	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	90% 361μg	57.4% 229μg	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	250% 225mg	167% 150mg	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	22.3% 3.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 215μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	44.3% 443mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	75.8% 0.68mg	69.6% 0.63mg	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	85.2% 6.8mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	84% 1.93mg	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	63.3% 443mg	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	43% 1466mg	51% 1729mg	3400mg per day for Men 19-50 years
Selenium	11% 6.14μg	11.2% 6.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	1.76% 26.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.3% 2.1mg	11mg per day for Men 19-50 years
Water	16% 586g	21.3% 790g	3700g per day for Men 19-50 years

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

• Raw Young Pods With Seeds Cowpeas have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 1.3 times more Vitamin A than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

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