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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Boiled Young Cowpeas	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	6.64% 192kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	27.7% 36g	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	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Canned Corn With Red And Green Peppers with Liquids	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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	15% 0.19mg	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	17% 67.5μg	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	19.4% 17.5mg	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	44% 52.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	13.2% 0.12mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	3.7% 0.085mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.16% 154g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Young Cowpeas have 3.3 times more Vitamin A, 4.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.7 times more Vitamin B9 than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Boiled and Drained Young Cowpeas .
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Young Cowpeas as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Young Cowpeas have 25.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 13.3 times more Manganese, 2.7 times more Potassium, 4.2 times more Selenium and 2.8 times more Zinc than Canned Corn With Red And Green Peppers with Liquids.
• While 7 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 86.8 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 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 ounces of Boiled Young Cowpeas have 1.3 times more Energy, 8.5 times more Omega 3 and 1.4 times more Protein than Canned Corn With Red And Green Peppers with Liquids.
• Both Boiled Young Cowpeas and Canned Corn With Red And Green Peppers with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Corn With Red And Green Peppers with Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Cowpeas as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.