Comparing Nutrients in 7 ounces Boiled Young Cowpeas with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	10.7% 14g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	18.8% 0.24mg	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	13% 51.6μg	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	37.5% 33.7mg	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	2.9% 0.44mg	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

	Boiled Young Cowpeas with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	15.7% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	19% 0.43mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	11.4% 389mg	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	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Boiled Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas 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 Young Pods With Seeds Cowpeas with Salt:

• 7 ounces of Boiled Young Cowpeas with Salt have 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.9 times more Vitamin B9 than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 7 oz of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.8 times more Vitamin A, 4.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.7 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Cowpeas with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 7 ounces of Boiled Young Cowpeas with Salt have 2.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 2.1 times more Potassium, 3.6 times more Selenium and 4.3 times more Zinc than Boiled Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Boiled Young Pods With Seeds Cowpeas with Salt contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas with Salt have 2.8 times more Energy, 1.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Protein than Boiled Young Pods With Seeds Cowpeas with Salt.
• 7 ounces of Boiled Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Young Cowpeas with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Omega 6 in seven ounces.