Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas with Salt VS Boiled Leafy Tips Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	6.4% 186kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.2% 0.034g	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	3.05% 3.97g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	21.5% 12g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	14.7% 0.19mg	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	21.3% 85μg	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	29% 26mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	24.3% 0.22mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	25.4% 0.58mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Leafy Tips Cowpeas 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 Leafy Tips Cowpeas 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 Leafy Tips Cowpeas with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 4.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled Leafy Tips Cowpeas with Salt.
• While 5 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 7.3 times more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.1 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Leafy Tips Cowpeas with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas with Salt vs Boiled Leafy Tips Cowpeas with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 1.9 times more Iron, 1.9 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Selenium and 5.9 times more Zinc than Boiled Leafy Tips Cowpeas with Salt.
• While 5 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 3 times more Calcium and 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Leafy Tips Cowpeas with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per five ounces.
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 6 times more Energy, 6.8 times more Omega 3, 8.4 times more Carbohydrate and 1.8 times more Protein than Boiled Leafy Tips Cowpeas with Salt.
• 5 ounces of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 6 in five ounces.