Comparing Nutrients in 7 ounces Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	31% 40.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	10.5% 5.85g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	25% 250mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	15% 105mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	9.02% 4.96μg	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	18.2% 2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.05% 150g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 1.3 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Young Cowpeas 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 Young Cowpeas vs Boiled Young Cowpeas :

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 7 oz
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 7 oz
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.