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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.8% 197kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.32g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	10.4% 0.13mg	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	66.3% 265μg	50% 200μg	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	6.3% 5.67mg	4.1% 3.7mg	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	NA	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	29% 0.26mg	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	41.6% 3.33mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	48.7% 1.12mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.53% 94g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of minerals per 5 oz
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Fiber than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.