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

Weight per 500 calories

• Boiled Young Cowpeas: 516g
• Frozen Young Cowpeas: 360g

Frozen Young Cowpeas , Unprepared 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 Frozen Young Cowpeas ?

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	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	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.55% 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	69.5% 90g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	68% 25.8g	47.3% 18g	38g per day for Men 19-50 years
Protein	29% 16.3g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.6% 14.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	29.3% 0.38mg	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	168% 673μg	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	16% 14.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	66% 660mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	82% 0.74mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	138% 3.17mg	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	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.6mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	10.5% 389g	6.24% 231g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Cowpeas have 14.3 times more Vitamin A, 3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Young Cowpeas have 7.1 times more Calcium, 1.4 times more Magnesium, 1.4 times more Potassium and 1.7 times more Water than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.5 times more Iron and 1.7 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Copper, Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Cowpeas have 1.4 times more Fiber than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared 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 Frozen Young Cowpeas , Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.