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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	4.4% 128kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	20.5% 26.7g	26% 33.7g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	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	7.47% 4.2g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	59.5% 238μg	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	3.94% 3.54mg	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

	Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	18% 179mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	19.5% 1.56mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	10.7% 75mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.96% 109g	2.53% 94g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 10.3 times more Vitamin A, 2.3 times more Vitamin B2 and 2 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Young Cowpeas have 5.5 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Selenium and 1.4 times more Zinc than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Young Cowpeas contain 1.5 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.