Comparing Nutrients in 5 ounces Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	4.4% 128kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	20.5% 26.7g	22% 29g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	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	18.7% 7.1g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	59.5% 238μg	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	3.94% 3.54mg	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	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	18% 179mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	19.5% 1.56mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	10.7% 75mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.96% 109g	2.9% 107g	3700g per day for Men 19-50 years

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

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

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

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 5 oz
• Both Raw Young Cowpeas and Boiled and Drained 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:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 5 oz
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.