Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Young Cowpeas	Dried Beechnuts	Recommended Dietary Allowance
Energy	9.5% 276kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	215% 36.5g	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	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Frozen Young Cowpeas have 1.7 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Vitamin B2, 3.9 times more Vitamin B5, 6.5 times more Vitamin B6 and 3.9 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Frozen Young Cowpeas , Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Cowpeas vs Dried Beechnuts:

• 7 ounces of Frozen Young Cowpeas have 26 times more Calcium, more Magnesium, more Phosphorus and 4.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.3 times more Copper, 1.5 times more Manganese, 2.3 times more Potassium and 6.3 times more Sodium than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 1.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.1 times more Energy, 71.4 times more Fat, 30.9 times more Saturated Fat, 13.9 times more Omega 3, 109.5 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Frozen Young Cowpeas provide inadequate amounts of Omega 6

Frequently Asked Questions about Frozen Young Cowpeas VS Dried Beechnuts

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

Frozen young cowpeas are a good source of plant-based protein, fiber, vitamins, and minerals. They are low in fat and calories, making them a nutritious addition to a vegan diet. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber, but they are also calorie-dense. Both can be beneficial for health when consumed in moderation, but frozen young cowpeas may be a better option for those looking to reduce calorie intake and increase fiber content in their diet.

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

Both frozen young cowpeas and dried beech nuts can be part of a healthy weight loss diet due to their nutrient content and fiber. 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. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is important for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen young cowpeas are a great source of plant-based protein, while dried beechnuts are higher in healthy fats. For muscle building, prioritize protein intake, so I recommend eating more frozen young cowpeas as they are a rich source of plant-based protein that can support muscle growth and recovery.

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

Producing Frozen Young Cowpeas generally has a higher environmental impact compared to Dried Beechnuts. The production of frozen foods typically requires more energy for freezing and transportation, leading to higher greenhouse gas emissions. Dried Beechnuts, on the other hand, have a lower carbon footprint as they do not require refrigeration and have a longer shelf life. Opting for Dried Beechnuts can be a more sustainable choice for the environment.