Comparing Nutrients in 500 calories Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Young Cowpeas: 556g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Young Cowpeas have 2.6 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Discover which food has more nutrients per 500 calories - Young Cowpeas or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	6.23% 1.06g	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	79% 103g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	73% 27.8g	NA	38g per day for Men 19-50 years
Protein	29.3% 16.4g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.06mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	139% 1.8mg	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	96% 382μg	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	278% 250mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	116% 1.04mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	140% 3.22mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	70.4% 2394mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	23.2% 12.8μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	11.6% 429g	35.6% 1316g	3700g per day for Men 19-50 years

Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Cowpeas or Boiled Young Pods With Seeds Cowpeas?

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

• 500 calories of Young Cowpeas have 2.4 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas.
• While 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 4.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 11.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 18 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• 500 calories of Young Cowpeas have 1.2 times more Selenium and 1.6 times more Zinc than Boiled Young Pods With Seeds Cowpeas.
• While 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus and 3.1 times more Water than Raw Young Cowpeas .
• Both Young Cowpeas and Boiled Young Pods With Seeds Cowpeas contain similar levels of Calcium, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 2.2 times more Omega 3 and 2.3 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Boiled Young Pods With Seeds Cowpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 500 calories.