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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	9.5% 276kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.28% 0.048g	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	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	NA	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	32% 18g	16.5% 9.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20.6% 0.27mg	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	29.8% 119μg	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	40.6% 36.5mg	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	NA	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

	Frozen Young Cowpeas	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	34% 0.31mg	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% 2.16mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	35.5% 0.82mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Boiled Leafy Tips Cowpeas per 7 oz

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

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

• 7 ounces of Frozen Young Cowpeas have 5.2 times more Vitamin B5 and 3.1 times more Vitamin B9 than Boiled Leafy Tips Cowpeas.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas contain 7.3 times more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.6 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Boiled Leafy Tips Cowpeas provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 7 ounces of Boiled Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Young Cowpeas have 1.3 times more Copper, 2.2 times more Iron, 2.1 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium and 6.6 times more Zinc than Boiled Leafy Tips Cowpeas.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas contain 2.7 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Boiled Leafy Tips Cowpeas contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Leafy Tips Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 6.3 times more Energy, 7.2 times more Omega 3, 9 times more Carbohydrate and 1.9 times more Protein than Boiled Leafy Tips Cowpeas.
• 7 ounces of Boiled Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 3
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in seven ounces.