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

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas: 294g
• Young Pods With Seeds Cowpeas: 227g

Raw Young Pods With Seeds Cowpeas have 1.3 times more energy per unit of mass than Boiled and Drained Young Pods With Seeds Cowpeas, which is low in comparison to other foods. Boiled Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas or Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Boiled Young Pods With Seeds 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	0.91% 0.88g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	7.4% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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% 20.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19.7% 7.5g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	23% 206μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	19% 76.5μg	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	55.6% 50mg	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

	Boiled Young Pods With Seeds Cowpeas	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	16% 162mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	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	25.7% 2.06mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	20.6% 144mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	3.7% 2.05μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	7.1% 263g	5.3% 195g	3700g per day for Men 19-50 years

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

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Vitamin A than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Water than Raw Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas have 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.