Comparing Nutrients in 5 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	7% 5.1g	8.7% 6.32g	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	1.04% 0.75g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 3.25g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	10.4% 0.13mg	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	11% 44μg	50% 200μg	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	7.56% 6.8mg	4.1% 3.7mg	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	0.76% 0.11mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	29% 0.26mg	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	11% 0.86mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	48.7% 1.12mg	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	15% 106mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Cooked Frozen Young Cowpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt versus 5 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 2.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.8 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 1.5 times more Vitamin B1, 4.5 times more Vitamin B9, 3.8 times more Vitamin E and 92 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 7.7 times more Calcium, 4 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 4.9 times more Selenium and 2.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 1.4 times more Energy, 11.6 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in five ounces.