Comparing Nutrients in 500 calories Canned Corn With Red And Green Peppers with Liquids VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Canned Corn With Red And Green Peppers with Liquids: 667g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Canned Corn With Red And Green Peppers with Liquids have 2.2 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Discover which food has more nutrients per 500 calories - Canned Corn With Red And Green Peppers with Liquids or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	3.33% 0.053g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	9.92% 1.7g	6.23% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	27.7% 15.5g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.7% 0.65mg	139% 1.8mg	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	56.7% 227μg	96% 382μg	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	65% 58.7mg	278% 250mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn With Red And Green Peppers with Liquids	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	116% 1.04mg	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	66% 5.27mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	140% 3.22mg	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	59% 413mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	14% 517g	35.6% 1316g	3700g per day for Men 19-50 years

Canned Corn With Red And Green Peppers With Liquids VS Boiled Young Pods With Seeds Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Corn With Red And Green Peppers with Liquids or Boiled Young Pods With Seeds Cowpeas?

Lets compare vitamin content per 500 calories of Canned Corn With Red And Green Peppers with Liquids vs Boiled Young Pods With Seeds Cowpeas:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 12.9 times more Vitamin A, 9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• 500 calories of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Corn With Red And Green Peppers with Liquids vs Boiled Young Pods With Seeds Cowpeas:

• 500 calories of Canned Corn With Red And Green Peppers with Liquids have 52.4 times more Sodium than Boiled Young Pods With Seeds Cowpeas.
• While 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 24.3 times more Calcium, 2.6 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 11.2 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium, 2.6 times more Selenium, 1.4 times more Zinc and 2.5 times more Water than Canned Corn With Red And Green Peppers Solids and Liquids.
• 500 calories of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 14.3 times more Omega 3 and 2.5 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Boiled Young Pods With Seeds Cowpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Boiled and Drained Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 500 calories.