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

Weight per 100 calories

• Young Pods With Seeds Cowpeas: 227g
• Cooked Frozen Young Cowpeas: 75.8g

Boiled and Drained Frozen Young Cowpeas have 3 times more energy per unit of mass than Raw Young Pods With Seeds Cowpeas, which is average in comparison to other foods. Young Pods With Seeds Cowpeas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	14% 18g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	4.66% 3.38g	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	19.7% 7.5g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	17% 155μg	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	3.73% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	5.54% 0.072mg	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	30% 120μg	26.7% 107μg	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	83.3% 75mg	2.2% 1.97mg	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	7.42% 1.1mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.7% 71.6μg	23.2% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	14.8% 148mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	15.5% 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	28.4% 2.27mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	9% 38mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	26% 0.6mg	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	21% 148mg	13.2% 92mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	8.36% 284mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.05μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.25% 3.8mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	9.78% 1.08mg	11mg per day for Men 19-50 years
Water	5.3% 195g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Young Pods With Seeds Cowpeas have 51 times more Vitamin A, 1.7 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B3, 13.3 times more Vitamin B5, 5.5 times more Vitamin B6, 38.1 times more Vitamin C, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Cooked Frozen Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Young Pods With Seeds Cowpeas have 8.5 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Water than Cooked Frozen Young Cowpeas .
• While 100 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.3 times more Selenium and 1.4 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas contain similar levels of Manganese per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Pods With Seeds Cowpeas have 1.3 times more Omega 3, 3.4 times more Sugars and 1.5 times more Fiber than Cooked Frozen Young Cowpeas .
• Both Young Pods With Seeds Cowpeas and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 100 calories.