Comparing Nutrients in 7 ounces Microwaved Yellow Corn, Whole Kernel, Frozen VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Energy	7.73% 224kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	8.2% 5.95g	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	0.71% 0.52g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	26% 9.92g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.26mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.2% 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	19% 75.4μg	83.3% 333μg	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	NA	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	28.7% 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	9.67% 0.77mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	48.3% 1.1mg	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	27% 189mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen versus 7 oz of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen vs Young Cowpeas :

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.4 times more Vitamin B3, 4.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.4 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2 and 4.4 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Microwaved Yellow Corn, Whole Kernel, Frozen vs Young Cowpeas :

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.8 times more Phosphorus than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 25.2 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 1.6 times more Potassium and 1.9 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.3 times more Energy, 5.2 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Protein than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 4.5 times more Omega 3 and 1.9 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Young Cowpeas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 7 ounces of Young Cowpeas provide inadequate amounts of Omega 6