Comparing Nutrients in 7 ounces Cassava VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cassava	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	11% 318kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	38.4% 50g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	9.4% 3.57g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16% 0.21mg	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	13.4% 53.6μg	93% 371μg	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	45.4% 41mg	8.8% 7.94mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	45.2% 0.41mg	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	6.7% 0.54mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	76% 1.75mg	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	7.65% 53.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Young Cowpeas :

• 7 ounces of Cassava have 5.2 times more Vitamin C than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Frozen Young Cowpeas provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Cassava as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Young Cowpeas :

• 7 oz of Frozen Young Cowpeas , Unprepared contain 1.6 times more Calcium, 2.1 times more Copper, 8.7 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 4.6 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.5 times more Carbohydrate than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 7.2 times more Omega 3, 2.8 times more Fiber and 6.6 times more Protein than Raw Cassava.
• Both Cassava and Frozen Young Cowpeas offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Young Cowpeas

What are the health benefits of Cassava compared to Frozen Young Cowpeas ?

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals like vitamin C and manganese. It can be a good energy source and may support digestive health. Frozen young cowpeas, on the other hand, are a good source of plant-based protein, fiber, and various vitamins and minerals like folate and iron. They can support muscle growth and repair, as well as overall health. Both foods offer unique nutritional benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Frozen Young Cowpeas ?

Both cassava and frozen young cowpeas can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your diet rather than just specific foods. Incorporating a variety of fruits, vegetables, whole grains, legumes, and lean proteins while being mindful of portion sizes can help support weight loss in a healthy and sustainable way.

Should I eat more Cassava or more Frozen Young Cowpeas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and frozen young cowpeas are good options, but frozen young cowpeas are higher in protein content and can be a better choice for muscle building. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Frozen Young Cowpeas ?

Cassava has a lower environmental impact compared to frozen young cowpeas. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava has a higher yield per acre compared to cowpeas, further reducing its environmental footprint.