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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	6.45% 187kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.5% 0.085g	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	5.26% 6.83g	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	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	19.3% 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	50% 200μg	35.8% 143μg	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	56.7% 51mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	30% 0.27mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	31.4% 0.72mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	19% 645mg	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	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Leafy Tips Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Young Cowpeas versus 5 oz of Leafy Tips 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 Leafy Tips Cowpeas:

• 5 ounces of Cooked Frozen Young Cowpeas have 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• 5 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 5 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Young Cowpeas have 1.6 times more Manganese, 13.6 times more Phosphorus, 3.8 times more Selenium and 4.9 times more Zinc than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 2.7 times more Calcium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• 5 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Cowpeas have 4.6 times more Energy, 2.6 times more Omega 3, 4.9 times more Carbohydrate and 2.1 times more Protein than Leafy Tips Cowpeas.
• 5 ounces of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in five ounces.