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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	6.64% 192kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	5.24% 0.89g	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	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	9.2% 6.67g	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	0.71% 0.52g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	26% 9.92g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	18.3% 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	19% 75.4μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	12% 0.11mg	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	9.67% 0.77mg	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	11% 0.26mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	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	18.6% 2.04mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.67% 136g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Young Cowpeas have 3.3 times more Vitamin A, 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B9 and 66.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.5 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Young Cowpeas .
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Young Cowpeas have 25.6 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 1.5 times more Potassium and 1.9 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.9 times more Phosphorus than Boiled and Drained Young Cowpeas .
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas have 4.9 times more Omega 3 and 1.9 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.8 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Energy, Sugars and Protein per seven ounces.
• 7 ounces of Boiled Young Cowpeas provide inadequate amounts of Omega 6
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3