Comparing Nutrients in 7 ounces Cornsalad VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.5% 7.14g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	78.3% 704μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	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	6.95% 27.8μg	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	84.2% 76mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornsalad	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	54% 4.33mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	15% 105mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.98% 184g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornsalad VS Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornsalad 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 Cornsalad vs Frozen Young Cowpeas :

• 7 ounces of Cornsalad have 88.8 times more Vitamin A, 1.2 times more Vitamin B2, 2.6 times more Vitamin B6 and 9.6 times more Vitamin C than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 3.5 times more Vitamin B1, 2 times more Vitamin B3, 5.6 times more Vitamin B5 and 13.4 times more Vitamin B9 than Raw Cornsalad.
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Cornsalad as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cornsalad have 1.5 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 1.5 times more Copper, 4.2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Cornsalad.
• Both Cornsalad and Frozen Young Cowpeas contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Cornsalad lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Young Cowpeas , Unprepared contain 6.6 times more Energy, 7 times more Carbohydrate and 4.5 times more Protein than Raw Cornsalad.
• 7 ounces of Cornsalad provide inadequate amounts of Energy

Frequently Asked Questions about Cornsalad VS Frozen Young Cowpeas

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

Cornsalad, also known as lamb's lettuce, is a leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like iron and potassium. It is low in calories and high in fiber, making it a great choice for weight management and digestive health. Frozen young cowpeas, on the other hand, are a good source of plant-based protein, fiber, and various vitamins and minerals such as folate, iron, and magnesium. They can help support muscle growth and repair, as well as overall energy levels. In comparison, cornsalad may be higher in certain vitamins and minerals, while frozen young cowpeas may provide more protein and iron. Both can be nutritious additions to a vegan diet, so incorporating a variety of plant-based foods is key to meeting nutrient needs.

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

Both cornsalad and frozen young cowpeas are nutritious options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support your weight loss goals.

Should I eat more Cornsalad 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 cornsalad and frozen young cowpeas are good options, but frozen young cowpeas are higher in protein content, making them a better choice for muscle building. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

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

Cornsalad typically has a lower environmental impact compared to frozen young cowpeas. Cornsalad requires less water, land, and energy to produce, making it a more sustainable option. Additionally, cornsalad is often grown locally and seasonally, further reducing its carbon footprint.