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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	12.3% 4.68g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.6% 0.15mg	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	18.8% 75μg	66.3% 265μg	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	52% 46.8mg	6.3% 5.67mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	9.2% 92mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	32.3% 0.29mg	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	17.7% 1.4mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	54.3% 1.25mg	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	13% 92mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Frozen Young Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Pods With Seeds Cowpeas versus 5 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Young Pods With Seeds Cowpeas have 17 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.3 times more Vitamin C than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 1.6 times more Vitamin B1 and 3.5 times more Vitamin B9 than Raw Young Pods With Seeds Cowpeas.
• 5 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Young Pods With Seeds Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Pods With Seeds Cowpeas have 2.5 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 2.1 times more Copper, 2.4 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium and 4.6 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Frozen Young Cowpeas contain similar levels of Magnesium per five ounces.
• 5 ounces of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Young Cowpeas , Unprepared contain 3.2 times more Energy, 2.3 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Raw Young Pods With Seeds Cowpeas.
• 5 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Pods With Seeds Cowpeas as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in five ounces.