Comparing Nutrients in 7 ounces Boiled Young Cowpeas with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	34% 44.3g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	26% 9.92g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	34% 0.44mg	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	63% 252μg	15.4% 61.5μg	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	4.85% 4.37mg	10.6% 9.53mg	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	2.9% 0.44mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	10% 0.091mg	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	27.8% 2.22mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	12.3% 0.28mg	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	14.5% 101mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Cowpeas with Salt versus 7 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Cowpeas with Salt vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 ounces of Boiled Young Cowpeas with Salt have 3.3 times more Vitamin A, 2.1 times more Vitamin B2 and 4.1 times more Vitamin B9 than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Cowpeas with Salt vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt:

• 7 ounces of Boiled Young Cowpeas with Salt have 42.7 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 1.7 times more Potassium, 3.6 times more Selenium and 1.6 times more Zinc than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain 1.5 times more Phosphorus than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas with Salt have 6.8 times more Omega 3 and 1.8 times more Fiber than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 6 in seven ounces.