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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	9.5% 276kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	31% 40.3g	130g per day for Men 19-50 years
Sugars	NA	8.84% 6.4g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	32% 18g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.92% 0.13mg	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	93% 371μg	63% 252μg	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	8.8% 7.94mg	4.85% 4.37mg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	29.3% 0.26mg	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	58.3% 4.66mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	49.4% 1.14mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.05% 150g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 10 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Young Cowpeas , Unprepared have 1.5 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 4.9 times more Calcium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Cowpeas have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Young Cowpeas , Unprepared have 1.4 times more Energy, 1.8 times more Omega 3, 1.2 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Cowpeas have similar amounts of Fiber per 7 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.