Comparing Nutrients in 100 grams Microwaved Yellow Corn, Whole Kernel, Frozen VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14.5% 19g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	4.14% 3g	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	0.36% 0.26g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 2.67g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	13% 5g	38g per day for Men 19-50 years
Protein	6.46% 3.62g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.15% 0.067mg	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	9.5% 38μg	42% 168μg	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	NA	2.78% 2.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Young Cowpeas	Recommended Dietary Allowance
Calcium	0.5% 5mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	14.4% 0.13mg	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	4.88% 0.39mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	24.3% 0.56mg	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	13.6% 95mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2.1% 77.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Young Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen versus 100 g of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen vs Young Cowpeas :

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.4 times more Vitamin B3, 4.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Young Cowpeas .
• While 100 g of Raw Young Cowpeas contain 3.4 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2 and 4.4 times more Vitamin B9 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Microwaved Yellow Corn, Whole Kernel, Frozen vs Young Cowpeas :

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.8 times more Phosphorus than Young Cowpeas .
• While 100 g of Raw Young Cowpeas contain 25.2 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 1.6 times more Potassium and 1.9 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 1.3 times more Energy, 5.2 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Protein than Young Cowpeas .
• While 100 g of Raw Young Cowpeas contain 4.5 times more Omega 3 and 1.9 times more Fiber than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Young Cowpeas offer comparable quantities of Sugars per 100 grams.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 100 grams of Young Cowpeas provide inadequate amounts of Omega 6