Comparing Nutrients in 5 ounces Cornsalad VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.93% 5.1g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	18.7% 7.1g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	56% 503μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.68% 0.59mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	11.6% 0.15mg	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	4.96% 20μg	66.3% 265μg	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	60% 54mg	6.3% 5.67mg	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

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32.3% 0.29mg	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	38.6% 3.1mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	54.3% 1.25mg	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	10.7% 75mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Frozen Young Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Cornsalad versus 5 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cornsalad vs Frozen Young Cowpeas :

• 5 ounces of Cornsalad have 88.8 times more Vitamin A, 1.2 times more Vitamin B2, 2.6 times more Vitamin B6 and 9.6 times more Vitamin C than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 3.5 times more Vitamin B1, 2 times more Vitamin B3, 5.6 times more Vitamin B5 and 13.4 times more Vitamin B9 than Raw Cornsalad.
• 5 ounces of Cornsalad have insufficient amounts of Vitamin B5
• 5 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cornsalad vs Frozen Young Cowpeas :

• 5 ounces of Cornsalad have 1.5 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 1.5 times more Copper, 4.2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Cornsalad.
• Both Cornsalad and Frozen Young Cowpeas contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Young Cowpeas , Unprepared contain 6.6 times more Energy, 7 times more Carbohydrate and 4.5 times more Protein than Raw Cornsalad.
• 5 ounces of Cornsalad provide inadequate amounts of Energy