Comparing Nutrients in 500 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Cooked Frozen Young Cowpeas with Salt

Weight per 500 calories

• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt: 532g
• Cooked Frozen Young Cowpeas with Salt: 382g

Boiled Frozen Young Cowpeas , drained with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt, which is average in comparison to other foods. Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	69% 89.7g	130g per day for Men 19-50 years
Sugars	26.3% 19g	23.5% 17g	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	3.9% 2.8g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	39% 15g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	28% 0.36mg	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	41.2% 165μg	135% 538μg	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	28.4% 25.5mg	11% 9.92mg	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	2.84% 0.43mg	7.63% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	78% 0.7mg	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	40.6% 3.24mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	131% 3mg	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	57% 399mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	85% 1277mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	10.5% 389g	6.8% 252g	3700g per day for Men 19-50 years

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob With Salt VS Cooked Frozen Young Cowpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt or Cooked Frozen Young Cowpeas with Salt?

Lets compare vitamin content per 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.6 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 3.3 times more Vitamin B9 and 66 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 1.4 times more Sodium and 1.5 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 2.9 times more Copper, 2.5 times more Iron, 4 times more Manganese, 3.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 3 times more Omega 6 and 1.3 times more Carbohydrate than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 8.3 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• 500 calories of Cooked Frozen Young Cowpeas with Salt provide inadequate amounts of Omega 6