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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 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 Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 5 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 2.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 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 Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob 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 ounces of Cooked Frozen Young Cowpeas with Salt have 1.4 times more Energy, 11.6 times more Omega 3, 1.2 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 6 in five ounces.