Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with Salt VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Cooked Frozen Young Cowpeas with Salt: 382g
• Boiled White Gourd-flowered with Salt: 3846g

Cooked Frozen Young Cowpeas with Salt have 10.1 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	92% 119g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	64.3% 24.4g	121% 46g	38g per day for Men 19-50 years
Protein	58% 32.4g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	1.7% 15.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	112% 1.46mg	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	135% 538μg	38.5% 154μg	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	11% 9.92mg	363% 327mg	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	7.63% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	111% 1mg	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	101% 8.1mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	110% 2.54mg	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	66.5% 466mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	42% 1431mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	245% 27mg	11mg per day for Men 19-50 years
Water	6.8% 252g	99% 3666g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Boiled White Gourd-flowered with Salt?

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

• 500 calories of Cooked Frozen Young Cowpeas with Salt have 3.5 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3.5 times more Vitamin B2, 5.4 times more Vitamin B3, 6.8 times more Vitamin B5, 4 times more Vitamin B6 and 32.9 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Young Cowpeas with Salt vs Boiled White Gourd-flowered with Salt:

• 500 calories of Cooked Frozen Young Cowpeas with Salt have 1.7 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 10.5 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 4.6 times more Potassium, 10 times more Sodium, 5 times more Zinc and 14.5 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Young Cowpeas with Salt have 1.4 times more Protein than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.3 times more Carbohydrate and 1.9 times more Fiber than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.