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

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	19.3% 25g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	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	16% 9g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	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	46.8% 187μg	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	4.44% 4mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	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	29.4% 2.35mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	17.4% 122mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.8% 66g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

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

Comparison of macro-nutrients per 100 grams:

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