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

Weight per 500 calories

• Boiled Young Cowpeas: 516g
• Cooked Frozen Young Cowpeas: 379g

Boiled and Drained Frozen Young Cowpeas have 1.4 times more energy per unit of mass than Boiled and Drained Young Cowpeas , which is average in comparison to other foods. Boiled Young Cowpeas having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.54% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	69.2% 90g	130g per day for Men 19-50 years
Sugars	23% 16.6g	23.3% 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	68% 25.8g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	29% 16.3g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	27.7% 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	164% 655μg	134% 534μg	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	12.6% 11.3mg	11% 9.85mg	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	7.56% 1.13mg	7.58% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	66% 660mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	77.4% 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	72% 5.77mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	130% 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	37.6% 263mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.6mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	49% 5.38mg	11mg per day for Men 19-50 years
Water	10.5% 389g	6.77% 250g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Cowpeas have 13.6 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.2 times more Vitamin B9 than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.9 times more Vitamin B1 than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Young Cowpeas have 7.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 1.6 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Iron and 1.8 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Copper, Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Omega 3 and 2 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled and Drained Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.