Comparing Nutrients in 500 calories Young Cowpeas VS Boiled Young Cowpeas

Weight per 500 calories

• Young Cowpeas: 556g
• Boiled Young Cowpeas: 516g

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

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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	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% 1.94g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	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	80.5% 105g	80.6% 105g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	73% 27.8g	68% 25.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.06mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	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	233% 933μg	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	15.4% 14mg	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

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	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	76.4% 6.1mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	42% 294mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	70.4% 2394mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	23.2% 12.8μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	1.37% 20.6mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.5% 389g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Young Cowpeas 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 Young Cowpeas vs Boiled Young Cowpeas :

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 500 kcal
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 500 kcal
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.