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

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.1% 90kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	14.5% 19g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.14% 3g	6.95% 5.04g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	13.3% 0.17mg	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	13.3% 53μg	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	36.7% 33mg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	12.6% 126mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	11% 0.1mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	13.4% 0.31mg	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	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	1.64% 0.9μg	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	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 77.2g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Young Pods With Seeds Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Young Cowpeas versus 100 g of Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Young Cowpeas have 1.2 times more Vitamin B3 and 3.2 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 100 g of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 13.2 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Young Cowpeas have 1.9 times more Calcium, 1.3 times more Copper, 1.8 times more Manganese, 2 times more Potassium, 2.6 times more Selenium and 3 times more Zinc than Young Pods With Seeds Cowpeas.
• Both Young Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Iron, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Cowpeas have 2 times more Energy, 1.2 times more Omega 3, 2 times more Carbohydrate and 1.5 times more Fiber than Young Pods With Seeds Cowpeas.
• While 100 g of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Sugars than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Protein per 100 grams.
• 100 grams of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 100 grams.