Comparing Nutrients in 500 calories Young Cowpeas VS Microwaved Yellow Corn, Whole Kernel, Frozen

Weight per 500 calories

• Young Cowpeas: 556g
• Microwaved Yellow Corn, Whole Kernel, Frozen: 443g

Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more energy per unit of mass than Raw Young Cowpeas , which is average in comparison to other foods. Young Cowpeas having average energy density.

Discover which food has more nutrients per 500 calories - Young Cowpeas or Microwaved Yellow Corn, Whole Kernel, Frozen?

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.48% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.87% 0.062g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	88% 114g	130g per day for Men 19-50 years
Sugars	23% 16.7g	20.5% 15g	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	1.6% 1.15g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	73% 27.8g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	5.9% 53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.06mg	57.2% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	41% 0.53mg	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	233% 933μg	42% 168μg	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	15.4% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.95% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.47% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	70% 700mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	26.5% 0.24mg	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	76.4% 6.1mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	25% 0.57mg	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	42% 294mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	70.4% 2394mg	36% 1221mg	3400mg per day for Men 19-50 years
Selenium	23.2% 12.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	1.18% 17.7mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	21.3% 2.35mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.18% 303g	3700g per day for Men 19-50 years

Young Cowpeas VS Microwaved Yellow Corn, Whole Kernel, Frozen Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Cowpeas or Microwaved Yellow Corn, Whole Kernel, Frozen?

Lets compare vitamin content per 500 calories of Young Cowpeas vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 500 calories of Young Cowpeas have 4.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.6 times more Vitamin B2 and 5.6 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 500 kcal of Microwaved Yellow Corn, Whole Kernel, Frozen contain 3.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Young Cowpeas .
• Both Young Cowpeas and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• Both Raw Young Cowpeas as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Young Cowpeas vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 500 calories of Young Cowpeas have 31.6 times more Calcium, 3 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 5.5 times more Manganese, 2 times more Potassium, 2.4 times more Zinc and 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 500 kcal of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.4 times more Phosphorus than Raw Young Cowpeas .
• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Cowpeas have 5.7 times more Omega 3 and 2.4 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 500 kcal of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.1 times more Omega 6 than Raw Young Cowpeas .
• Both Young Cowpeas and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• 500 calories of Young Cowpeas provide inadequate amounts of Omega 6
• 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3