Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Young Cowpeas	Potato Skin	Recommended Dietary Allowance
Energy	9.5% 276kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	32% 18g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Young Cowpeas have 11.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 11 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Young Cowpeas , Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Cowpeas vs Potato Skin:

• 7 ounces of Frozen Young Cowpeas have 2.4 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 12 times more Selenium and 4.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Copper, 1.4 times more Iron and 1.3 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Potato Skin contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 2.4 times more Energy, 12.2 times more Omega 3, 2 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Young Cowpeas , Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Cowpeas VS Potato Skin

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

Frozen young cowpeas are a good source of plant-based protein, fiber, vitamins, and minerals. They are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, potato skin is also a good source of fiber, vitamins, and minerals, but it is higher in carbohydrates compared to cowpeas. Both can be part of a healthy vegan diet, but cowpeas offer more protein and antioxidants compared to potato skin.

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

Both frozen young cowpeas and potato skins 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. Focus on incorporating a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, and be mindful of portion sizes to support your weight loss goals.

Should I eat more Frozen Young Cowpeas or more Potato Skin 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. Frozen young cowpeas are a good source of plant-based protein, fiber, and essential nutrients that can support muscle growth. Potato skins are also a good source of nutrients but may not provide as much protein as cowpeas. Including both in your diet can help you meet your protein needs for muscle building.

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

Producing Frozen Young Cowpeas typically has a higher environmental impact compared to Potato Skin. Cowpeas require more water, land, and resources to grow, leading to higher greenhouse gas emissions and water usage. Potato skins, on the other hand, are a byproduct of potato processing and can be a more sustainable option as they reduce food waste. Choosing plant-based options like potato skins can help lower your environmental footprint.