Comparing Nutrients in 100 grams Young Cowpeas VS Boiled Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	3.1% 90kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	4.46% 3.23g	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	5.27% 2.95g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	8.77% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	5% 0.065mg	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	42% 168μg	31.8% 127μg	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	2.78% 2.5mg	2.44% 2.2mg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	12.6% 126mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	14.8% 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	13.8% 1.1mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	25% 0.57mg	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	7.57% 53mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.1% 77.2g	2.04% 75.5g	3700g per day for Men 19-50 years

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

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

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

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of minerals per 100 g
• Both Raw Young Cowpeas and Boiled and Drained 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:

Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of macro-nutrients per 100 g
• Both Raw Young Cowpeas and Boiled and Drained Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Young Cowpeas as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.