Comparing Nutrients in 5 ounces Boiled Young Cowpeas VS Young Pods With Seeds Cowpeas

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	4.74% 137kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 29g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	9.85% 7.14g	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	18.7% 7.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	19% 0.25mg	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	45% 180μg	18.8% 75μg	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	3.46% 3.1mg	52% 46.8mg	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	2.08% 0.31mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	18% 181mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	15.7% 0.14mg	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	20% 1.6mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	19% 0.44mg	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	10.3% 72.3mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Young Pods With Seeds Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Young Cowpeas vs Young Pods With Seeds Cowpeas:

• 5 ounces of Boiled Young Cowpeas have 2.4 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6, 15 times more Vitamin C and 2.2 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Cowpeas vs Young Pods With Seeds Cowpeas:

• 5 ounces of Boiled Young Cowpeas have 2 times more Calcium, 1.3 times more Copper, 1.9 times more Manganese, 1.9 times more Potassium, 2.8 times more Selenium and 3 times more Zinc than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 1.3 times more Phosphorus than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Cowpeas have 2.2 times more Energy, 1.3 times more Omega 3, 2.1 times more Carbohydrate and 1.5 times more Fiber than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Sugars than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Protein per five ounces.
• 5 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in five ounces.