Comparing Nutrients in 100 grams Frozen Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.42% 0.072g	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	5.4% 7g	130g per day for Men 19-50 years
Sugars	NA	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	16% 9g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.46% 0.071mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	9.46% 0.12mg	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	6.5% 26μg	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	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	2.6% 26mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	7.9% 0.071mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	9.52% 0.22mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.4% 89.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 2.7 times more Vitamin B1 and 7.2 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 17.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 2.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 6.6 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2.1 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Young Cowpeas , Unprepared have 4.1 times more Energy, 2.3 times more Omega 3, 3.6 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.