Comparing Nutrients in 500 calories Boiled Young Cowpeas with Salt VS Cooked Frozen Young Cowpeas with Salt

Weight per 500 calories

• Boiled Young Cowpeas 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 Young Cowpeas with Salt, which is average in comparison to other foods. Boiled Young Cowpeas with Salt having average energy density.

Which food has more nutrients per 500 calories - Boiled Young Cowpeas with Salt or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas 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	2.1% 2.02g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	80.7% 105g	69% 89.7g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	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	70% 26.6g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	30% 17g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	23.6% 213μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.46mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	169% 676μg	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	13% 11.7mg	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	7.8% 1.17mg	7.63% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	68% 681mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	74.5% 5.96mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	38.8% 271mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	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	50% 5.48mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	11% 401g	6.8% 252g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Cowpeas with Salt vs Cooked Frozen Young Cowpeas with Salt:

• Boiled and Drained Young Cowpeas with Salt have 13.9 times more Vitamin A, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Frozen Young Cowpeas , drained with Salt.
• While Boiled Frozen Young Cowpeas , drained with Salt contain 1.8 times more Vitamin B1 than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 500 kcal.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Cowpeas with Salt vs Cooked Frozen Young Cowpeas with Salt:

• Boiled and Drained Young Cowpeas with Salt have 7.8 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium, 1.4 times more Sodium and 1.6 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• While Boiled Frozen Young Cowpeas , drained with Salt contain 1.4 times more Iron and 1.7 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Copper, Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Young Cowpeas , drained with Salt contain 1.9 times more Protein than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt and Boiled Frozen Young Cowpeas , drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.