Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	9.5% 276kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	7.36% 9.57g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	32% 18g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	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	93% 371μg	50% 200μg	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	8.8% 7.94mg	79.4% 71.4mg	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

	Frozen Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	42% 0.38mg	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	58.3% 4.66mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	44% 1mg	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	34.6% 242mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Leafy Tips Cowpeas per 7 oz

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

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

• 7 ounces of Frozen Young Cowpeas have 4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 9 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 9 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Frozen Young Cowpeas , Unprepared as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Cowpeas vs Leafy Tips Cowpeas:

• 7 ounces of Frozen Young Cowpeas have 1.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 13.6 times more Phosphorus, 4 times more Selenium and 5.4 times more Zinc than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 2.4 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 4.8 times more Energy, 2.8 times more Omega 3, 5.2 times more Carbohydrate and 2.2 times more Protein than Leafy Tips Cowpeas.
• 7 ounces of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Cowpeas VS Leafy Tips Cowpeas

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

Both frozen young cowpeas and leafy tips cowpeas are nutritious plant-based sources of protein, fiber, vitamins, and minerals. Frozen young cowpeas may retain more of their nutrients due to the freezing process, while leafy tips cowpeas offer additional vitamins and antioxidants from the leaves. Both options can be beneficial for overall health and well-being when included in a balanced vegan diet.

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

Both Frozen Young Cowpeas and Leafy Tips 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, the key to weight loss is creating a calorie deficit, so it's important to focus on overall portion sizes and balance in your diet. Incorporating a variety of plant-based foods, along with regular physical activity, will support your weight loss goals.

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

Both frozen young cowpeas and leafy tips cowpeas are excellent sources of plant-based protein, which is essential for muscle growth and repair. To gain more muscles while training consistently, it's important to consume an adequate amount of protein from a variety of plant-based sources. You can include both frozen young cowpeas and leafy tips cowpeas in your diet to ensure you are getting a good balance of nutrients. Additionally, incorporating a variety of protein-rich foods such as legumes, nuts, seeds, and whole grains will help support your muscle-building goals.

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

Frozen young cowpeas typically have a higher environmental impact compared to leafy tips cowpeas due to the energy and resources required for freezing and transportation. Leafy tips cowpeas are often fresher and require less processing, making them a more sustainable choice.