Comparing Nutrients in 7 ounces Cooked Frozen Young Cowpeas VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	9.03% 262kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	38.4% 50g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	33.4% 12.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	30% 17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.03% 1.44mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	16% 0.21mg	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	70% 280μg	93% 371μg	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	5.73% 5.16mg	8.8% 7.94mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	45.2% 0.41mg	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	52.6% 4.2mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	68.2% 1.57mg	76% 1.75mg	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	34.6% 242mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Young Cowpeas versus 7 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Young Cowpeas vs Frozen Young Cowpeas :

• 7 oz of Frozen Young Cowpeas , Unprepared contain 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Young Cowpeas vs Frozen Young Cowpeas :

• Both Boiled and Drained Frozen Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of minerals per 7 oz
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Young Cowpeas have 1.3 times more Fiber than Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Frozen Young Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Frozen Young Cowpeas as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.