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

Weight per 500 calories

• Young Pods With Seeds Cowpeas: 1136g
• Boiled Young Cowpeas: 516g

Boiled and Drained Young Cowpeas have 2.2 times more energy per unit of mass than Raw Young Pods With Seeds Cowpeas, which is average in comparison to other foods. Young Pods With Seeds Cowpeas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	83% 108g	80.6% 105g	130g per day for Men 19-50 years
Sugars	79% 57.3g	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	99% 37.5g	68% 25.8g	38g per day for Men 19-50 years
Protein	67% 37.5g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	86% 773μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	215% 10.7mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.97mg	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	151% 602μg	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	417% 375mg	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	37% 5.57mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	298% 358μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	74% 739mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	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	142% 11.4mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	106% 739mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	72% 2443mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	1.37% 20.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	26.4% 977g	10.5% 389g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Young Pods With Seeds Cowpeas have 3.7 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B3, 13.5 times more Vitamin B5, 5.9 times more Vitamin B6, 33.1 times more Vitamin C, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Boiled Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Boiled Young Cowpeas provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Young Pods With Seeds Cowpeas have 1.7 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus and 2.5 times more Water than Boiled Young Cowpeas .
• While 500 kcal of Boiled and Drained Young Cowpeas contain 1.3 times more Selenium and 1.4 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Young Cowpeas contain similar levels of Calcium, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Pods With Seeds Cowpeas have 1.7 times more Omega 3, 3.4 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Boiled Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Boiled Young Cowpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in 500 calories.