Comparing Nutrients in 100 grams Cooked Frozen Young Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	4.55% 132kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	3.7% 4.82g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	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	17% 6.4g	NA	38g per day for Men 19-50 years
Protein	15% 8.5g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.6% 0.18mg	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	35.3% 141μg	25.3% 101μg	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	2.9% 2.6mg	40% 36mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.7% 36.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	2.3% 23mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	21.2% 0.19mg	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	26.5% 2.12mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	22% 0.51mg	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	17.4% 122mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Leafy Tips Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Young Cowpeas versus 100 g of Leafy Tips Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Young Cowpeas have 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 100 g of Raw Leafy Tips Cowpeas contain 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 13.8 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• 100 grams of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 100 grams of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Young Cowpeas have 1.6 times more Manganese, 13.6 times more Phosphorus, 3.8 times more Selenium and 4.9 times more Zinc than Leafy Tips Cowpeas.
• While 100 g of Raw Leafy Tips Cowpeas contain 2.7 times more Calcium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper, Iron, Magnesium and Potassium per 100 grams.
• 100 grams of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Young Cowpeas have 4.6 times more Energy, 2.6 times more Omega 3, 4.9 times more Carbohydrate and 2.1 times more Protein than Leafy Tips Cowpeas.
• 100 grams of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in 100 grams.