Comparing Nutrients in 100 grams Boiled Young Cowpeas VS Cooked Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.34% 97kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	6.15% 4.46g	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	13% 5g	17% 6.4g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	7.3% 0.095mg	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	31.8% 127μg	35.3% 141μg	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	2.44% 2.2mg	2.9% 2.6mg	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	1.47% 0.22mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 128mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	20.4% 0.18mg	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	14% 1.12mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	34.4% 0.79mg	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	7.3% 51mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.04% 75.5g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Young Cowpeas vs Cooked Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 10 times more Vitamin A, 2.3 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B9 and Vitamin C per 100 g.
• Both Boiled and Drained Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Young Cowpeas vs Cooked Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 5.6 times more Calcium than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Young Cowpeas contain 1.4 times more Energy, 1.7 times more Omega 3, 1.4 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Boiled and Drained Frozen Young Cowpeas have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Young Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.