Comparing Nutrients in 100 calories Canned Corn With Red And Green Peppers with Liquids VS Young Cowpeas

Weight per 100 calories

• Canned Corn With Red And Green Peppers with Liquids: 133g
• Young Cowpeas: 111g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Corn With Red And Green Peppers with Liquids or Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Canned Corn With Red And Green Peppers with Liquids	Young Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.33g	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	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Canned Corn With Red And Green Peppers with Liquids	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	5.06% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.44% 0.029mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.95% 0.13mg	5.73% 0.074mg	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	11.3% 45.3μg	46.7% 187μg	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	13% 11.7mg	3.1% 2.78mg	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

	Canned Corn With Red And Green Peppers with Liquids	Young Cowpeas	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	16% 0.14mg	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% 1.05mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.057mg	27% 0.62mg	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	12% 82.7mg	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	14% 479mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	4.65% 2.56μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	0.3% 4.44mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	10.2% 1.12mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.3% 85.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Corn With Red And Green Peppers with Liquids vs Young Cowpeas :

• Canned Corn With Red And Green Peppers Solids and Liquids have 3.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 2.8 times more Vitamin A, 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Corn With Red And Green Peppers with Liquids vs Young Cowpeas :

• Canned Corn With Red And Green Peppers Solids and Liquids have 1.4 times more Phosphorus, 104.1 times more Sodium and 1.2 times more Water than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 21 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 10.9 times more Manganese, 2.3 times more Potassium, 3.2 times more Selenium and 2.3 times more Zinc than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Young Cowpeas have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Corn With Red And Green Peppers Solids and Liquids have 3.5 times more Omega 6 than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 6.6 times more Omega 3 than Canned Corn With Red And Green Peppers Solids and Liquids.
• Both Canned Corn With Red And Green Peppers Solids and Liquids and Raw Young Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Corn With Red And Green Peppers Solids and Liquids as well as Raw Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.