Comparing Nutrients in 5 ounces Frozen Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	6.8% 197kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.6% 0.1g	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	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	NA	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	18.7% 7.1g	NA	38g per day for Men 19-50 years
Protein	22.7% 12.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	13.4% 0.17mg	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	9.2% 37μg	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	26.8% 24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	3.7% 37mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	11% 0.1mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	13.5% 0.31mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.46% 91g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 2.7 times more Vitamin B1 and 7.2 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 17.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 2.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 6.6 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2.1 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Young Cowpeas , Unprepared have 4.1 times more Energy, 2.3 times more Omega 3, 3.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.