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

Weight per 500 calories

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

Frozen Young Cowpeas have 1.4 times more energy per 100g than Boiled Young Cowpeas . It has average energy density when compared to other foods. Boiled and Drained Young Cowpeas having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	47.3% 18g	68% 25.8g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.6% 14.4μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	25.8% 0.34mg	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	168% 673μg	164% 655μg	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	16% 14.4mg	12.6% 11.3mg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	9.35% 94mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	76% 0.69mg	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	106% 8.45mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	128% 2.95mg	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	62.7% 439mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	1.37% 20.6mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	6.24% 231g	10.5% 389g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 500 calories:

• Frozen Young Cowpeas , Unprepared have 1.3 times more Omega 3 and 2 times more Protein than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.4 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Cowpeas have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.