Comparing Nutrients in 500 calories Young Pods With Seeds Cowpeas VS Cooked Frozen Young Cowpeas

Weight per 500 calories

• Young Pods With Seeds Cowpeas: 1136g
• Cooked Frozen Young Cowpeas: 379g

Boiled and Drained Frozen Young Cowpeas have 3 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 Cooked Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Cooked Frozen 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	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	3.54% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69.2% 90g	130g per day for Men 19-50 years
Sugars	79% 57.3g	23.3% 17g	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	63.8% 24.2g	38g per day for Men 19-50 years
Protein	67% 37.5g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	86% 773μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	215% 10.7mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.97mg	27.7% 0.36mg	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	134% 534μg	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	11% 9.85mg	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	7.58% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	298% 358μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	74% 739mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	77.4% 0.7mg	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	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	130% 3mg	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	66% 462mg	700mg per day for Men 19-50 years
Potassium	72% 2443mg	41.8% 1420mg	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	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	49% 5.38mg	11mg per day for Men 19-50 years
Water	26.4% 977g	6.77% 250g	3700g per day for Men 19-50 years

Young Pods With Seeds Cowpeas VS Cooked Frozen Young Cowpeas Nutrients Per 500 Kcal

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

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

• 500 calories of Young Pods With Seeds Cowpeas have 51 times more Vitamin A, 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B3, 13.3 times more Vitamin B5, 5.5 times more Vitamin B6, 38.1 times more Vitamin C, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Cooked Frozen Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen 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 Cooked Frozen Young Cowpeas :

• 500 calories of Young Pods With Seeds Cowpeas have 8.5 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Water than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen 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 Cooked Frozen Young Cowpeas contain similar levels of Manganese per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Pods With Seeds Cowpeas have 1.3 times more Omega 3, 3.4 times more Sugars and 1.5 times more Fiber than Cooked Frozen Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 500 calories.