Comparing Nutrients in 7 ounces Canned Corn With Red And Green Peppers with Liquids VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	5.13% 149kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	38.4% 50g	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	8.26% 4.62g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16% 0.21mg	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	17% 67.5μg	93% 371μg	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	19.4% 17.5mg	8.8% 7.94mg	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

	Canned Corn With Red And Green Peppers with Liquids	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	45.2% 0.41mg	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	19.6% 1.57mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	76% 1.75mg	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	17.6% 123mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.16% 154g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn With Red And Green Peppers with Liquids VS Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Corn With Red And Green Peppers with Liquids versus 7 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Corn With Red And Green Peppers with Liquids vs Frozen Young Cowpeas :

• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have 1.9 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 11.1 times more Vitamin B1 and 5.5 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers with Liquids and Frozen Young Cowpeas provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Corn With Red And Green Peppers with Liquids vs Frozen Young Cowpeas :

• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have 57.8 times more Sodium and 1.2 times more Water than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 5.2 times more Calcium, 3.4 times more Copper, 3 times more Iron, 2.2 times more Magnesium, 20.5 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 6 times more Selenium and 4.3 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Young Cowpeas , Unprepared contain 1.9 times more Energy, 15.3 times more Omega 3, 1.4 times more Carbohydrate and 3.9 times more Protein than Canned Corn With Red And Green Peppers Solids and Liquids.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.