Comparing Nutrients in 5 ounces Boiled Young Cowpeas VS Young Cowpeas

Macros Ratio

Protein Fat Carbs

Boiled Young Cowpeas

13%

83%

Young Cowpeas

13%

84%

5 oz ▼

Macro Nutrients

Boiled Young Cowpeas vs Young Cowpeas

4.74%137kcal

Energy

4.4%128kcal

137 kcalvs128 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.54g

Fat

0.51%0.5g

0.54 gvs0.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

0.4%0.13g

0.14 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.02%0.096g

Omega 3

5.6%0.089g

0.096 gvs0.089 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g

Omega 6

0.73%0.12g

0.13 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%29g

Carbohydrate

20.5%26.7g

29 gvs26.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.3%4.58g

Sugars

5.87%4.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.58 gvs4.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.7%7.1g

Fiber

18.7%7.1g

7.1 gvs7.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.02%4.5g

Protein

7.47%4.2g

4.5 gvs4.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Young Cowpeas vs Young Cowpeas

6.3%56.7μg

Vitamin A

6.46%58μg

RAE, retinol activity equivalents

56.7 μgvs58 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

13%0.16mg

Thiamine

0.14 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

16%0.21mg

Riboflavin

0.21 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.06 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.37%0.22mg

Vitamin B5

4.3%0.21mg

Pantothenic acid

0.22 mgvs0.21 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.1%0.092mg

Vitamin B6

7.3%0.095mg

Pyridoxine

0.092 mgvs0.095 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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45%180μg

Vitamin B9

59.5%238μg

Folates and Folic Acid

180 μgvs238 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.46%3.1mg

Vitamin C

3.94%3.54mg

Ascorbic acid

3.1 mgvs3.54 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.08%0.31mg

Vitamin E

Tocopherols and Tocotrienols

0.31 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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31.4%37.7μg

Vitamin K

Phytomenadione or phylloquinone

37.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Young Cowpeas vs Young Cowpeas

18%181mg

Calcium

18%179mg

181 mgvs179 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

20.5%0.18mg

0.19 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

19.5%1.56mg

1.6 mgvs1.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.7mg

Magnesium

17.2%72.3mg

73.7 mgvs72.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.3%0.81mg

Manganese

34.5%0.79mg

0.81 mgvs0.79 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.3%72.3mg

Phosphorus

10.7%75mg

72.3 mgvs75 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%593mg

Potassium

18%611mg

593 mgvs611 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg

Selenium

5.93%3.26μg

3.54 μgvs3.26 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.67mg

Sodium

0.38%5.67mg

5.67 mgvs5.67 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.3%1.46mg

Zinc

13%1.43mg

1.46 mgvs1.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.9%107g

Water

2.96%109g

107 gvs109 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Young Cowpeas vs Young Cowpeas :

Raw Young Cowpeas contain 1.3 times more Vitamin B9 than Boiled and Drained Young Cowpeas .
Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Cowpeas vs Young Cowpeas :

Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Boiled and Drained Young Cowpeas and Raw Young Cowpeas have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
Both Boiled and Drained Young Cowpeas as well as Raw Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Young Cowpeas VS Frozen Young Cowpeas Young Cowpeas VS Frozen Young Cowpeas

Compare Foods

Comparing Nutrients in 5 ounces Boiled Young Cowpeas VS Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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