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

Weight per 500 calories

• Cooked Frozen Young Cowpeas: 379g
• Frozen Young Cowpeas: 360g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas or Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.54% 0.6g	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	69.2% 90g	69.5% 90g	130g per day for Men 19-50 years
Sugars	23.3% 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	63.8% 24.2g	47.3% 18g	38g per day for Men 19-50 years
Protein	57.4% 32g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	1.6% 14.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	134% 534μg	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	11% 9.85mg	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	7.58% 1.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	8.7% 87mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	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	100% 8.03mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	66% 462mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	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	1.26% 19mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	49% 5.38mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	6.77% 250g	6.24% 231g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Frozen Young Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas or Frozen Young Cowpeas ?

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

• 500 kcal of Frozen Young Cowpeas , Unprepared contain 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• Both Boiled and Drained Frozen Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of minerals per 500 kcal
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 calories.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Young Cowpeas have 1.3 times more Fiber than Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 500 calories.