Comparing Nutrients in 100 grams Boiled Young Cowpeas VS Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Energy	3.34% 97kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	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	15.6% 20.3g	14.5% 19g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	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	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	13% 5g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	31.8% 127μg	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	2.44% 2.2mg	2.78% 2.5mg	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	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 128mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	14% 1.12mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	7.3% 51mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	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	9.36% 1.03mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	2.04% 75.5g	2.1% 77.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Young Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Young Cowpeas 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 Boiled Young Cowpeas vs Young Cowpeas :

• 100 g of Raw Young Cowpeas contain 1.3 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Young Cowpeas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 100 grams.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of minerals per 100 g
• Both Boiled Young Cowpeas and Young Cowpeas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of macro-nutrients per 100 g
• Both Boiled Young Cowpeas and Young Cowpeas offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in 100 grams.