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

Weight per 100 calories

• Young Cowpeas: 111g
• Young Pods With Seeds Cowpeas: 227g

Young Cowpeas have 2 times more energy per 100g than Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Raw Young Pods With Seeds Cowpeas having low energy density.

Discover which food has more nutrients per 100 calories - Young Cowpeas or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	15.8% 11.5g	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	14.6% 5.56g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	5.06% 45.6μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.074mg	30.2% 0.39mg	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	46.7% 187μg	30% 120μg	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	3.1% 2.78mg	83.3% 75mg	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	7.42% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.7% 71.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	14% 140mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	25.3% 0.23mg	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	15.3% 1.22mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	30.4% 0.7mg	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	8.4% 59mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	14% 479mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	4.65% 2.56μg	3.7% 2.05μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.44mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	10.2% 1.12mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	5.3% 195g	3700g per day for Men 19-50 years

Young Cowpeas VS Young Pods With Seeds Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Cowpeas or Young Pods With Seeds Cowpeas?

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

• 100 calories of Young Cowpeas have 1.5 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 100 kcal of Raw Young Pods With Seeds Cowpeas contain 3.4 times more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 12.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 27 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Young Cowpeas have 1.2 times more Selenium and 1.5 times more Zinc than Young Pods With Seeds Cowpeas.
• While 100 kcal of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus and 2.3 times more Water than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas contain similar levels of Calcium, Manganese and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Young Pods With Seeds Cowpeas contain 1.7 times more Omega 3, 3.4 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Young Pods With Seeds Cowpeas offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Young Cowpeas as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 100 calories.