Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas VS Baked White Potatoes

Weight per 100 calories

Cooked Frozen Young Cowpeas

75.8g

Baked White Potatoes

109g

Cooked Frozen Young Cowpeas have 1.4 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Young Cowpeas

25%

71%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Cooked Frozen Young Cowpeas vs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.52%0.5g

Fat

0.17%0.16g

0.5 gvs0.16 g

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

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0.41%0.13g

Saturated Fat

0.14%0.043g

0.13 gvs0.043 g

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

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5.5%0.088g

Omega 3

1%0.016g

0.088 gvs0.016 g

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

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0.71%0.12g

Omega 6

0.31%0.053g

0.12 gvs0.053 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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14%18g

Carbohydrate

17.6%23g

18 gvs23 g

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

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4.66%3.38g

Sugars

2.3%1.66g

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

3.38 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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12.8%4.85g

Fiber

6%2.3g

4.85 gvs2.3 g

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

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11.5%6.43g

Protein

4.08%2.3g

6.43 gvs2.3 g

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

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Vitamins

Cooked Frozen Young Cowpeas vs Baked White Potatoes

0.34%3.03μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

3.03 μgvs1.1 μg

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

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16.4%0.2mg

Vitamin B1

4.35%0.052mg

Thiamine

0.2 mgvs0.052 mg

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

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3.73%0.048mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.048 mgvs0.047 mg

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

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3.45%0.55mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs1.66 mg

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

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3.23%0.16mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.16 mgvs0.42 mg

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

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5.54%0.072mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.072 mgvs0.23 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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26.7%107μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

107 μgvs41.3 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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2.2%1.97mg

Vitamin C

15.2%13.7mg

Ascorbic acid

1.97 mgvs13.7 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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1.5%0.23mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.23 mgvs0.043 mg

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

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23.2%28μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

28 μgvs2.93 μg

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

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Minerals

Cooked Frozen Young Cowpeas vs Baked White Potatoes

1.74%17.4mg

Calcium

1.1%11mg

17.4 mgvs11 mg

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

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15.5%0.14mg

Copper

15.3%0.14mg

0.14 mgvs0.14 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

8.7%0.7mg

1.6 mgvs0.7 mg

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

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9%38mg

Magnesium

7%29.3mg

38 mgvs29.3 mg

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

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26%0.6mg

Manganese

8.93%0.21mg

0.6 mgvs0.21 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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13.2%92mg

Phosphorus

11.6%81.5mg

92 mgvs81.5 mg

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

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8.36%284mg

Potassium

17.4%591mg

284 mgvs591 mg

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

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4.7%2.58μg

Selenium

0.99%0.54μg

2.58 μgvs0.54 μg

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

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0.25%3.8mg

Sodium

0.51%7.6mg

3.8 mgvs7.6 mg

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

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9.78%1.08mg

Zinc

3.46%0.38mg

1.08 mgvs0.38 mg

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

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1.35%50g

Water

2.2%82g

50 gvs82 g

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

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Lets compare vitamin content per 100 calories of Cooked Frozen Young Cowpeas vs Baked White Potatoes:

Boiled and Drained Frozen Young Cowpeas have 3.8 times more Vitamin B1, 2.6 times more Vitamin B9, 5.2 times more Vitamin E and 9.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 7 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
Both Boiled and Drained Frozen Young Cowpeas and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Boiled and Drained Frozen Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Young Cowpeas vs Baked White Potatoes:

Boiled and Drained Frozen Young Cowpeas have 1.6 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 4.7 times more Selenium and 2.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Potassium and 1.6 times more Water than Boiled and Drained Frozen Young Cowpeas .
Both Boiled and Drained Frozen Young Cowpeas and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Frozen Young Cowpeas have 5.4 times more Omega 3, 2 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled and Drained Frozen Young Cowpeas .
Both Boiled and Drained Frozen Young Cowpeas and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Frozen Young Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Young Cowpeas VS Young Pods With Seeds CowpeasBaked White PotatoesVS Young Pods With Seeds CowpeasCooked Frozen Young Cowpeas VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas VS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: