Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	6.45% 187kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	22% 29g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	6.3% 4.58g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	7.1% 0.092mg	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	45% 180μg	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	3.46% 3.1mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	21% 0.19mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	35.3% 0.81mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Boiled Young Cowpeas per 5 oz

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

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

• 5 ounces of Cooked Frozen Young Cowpeas have 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Young Cowpeas .
• While 5 oz of Boiled and Drained Young Cowpeas contain 10 times more Vitamin A, 2.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 5 ounces of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas vs Boiled Young Cowpeas :

• 5 ounces of Cooked Frozen Young Cowpeas have 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Boiled Young Cowpeas .
• While 5 oz of Boiled and Drained Young Cowpeas contain 5.6 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Cowpeas have 1.4 times more Energy, 1.7 times more Omega 3, 1.4 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Boiled Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Boiled Young Cowpeas offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Frozen Young Cowpeas as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.