Comparing Nutrients in 7 ounces Young Cowpeas VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.16% 179kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	38.4% 50g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	25% 250mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	25% 855mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	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	18.2% 2mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	4.14% 153g	3.44% 127g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Young Cowpeas have 10.3 times more Vitamin A, 2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Young Cowpeas 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 Young Cowpeas vs Frozen Young Cowpeas :

• 7 ounces of Young Cowpeas have 4.8 times more Calcium and 1.2 times more Water than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 1.6 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Selenium and 1.6 times more Zinc than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Young Cowpeas , Unprepared contain 1.5 times more Energy, 1.9 times more Omega 3, 1.3 times more Carbohydrate and 3 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Frozen Young Cowpeas offer comparable quantities of Fiber per seven ounces.
• Both Raw Young Cowpeas as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Cowpeas VS Frozen Young Cowpeas

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

Young cowpeas, whether fresh or frozen, are a good source of plant-based protein, fiber, vitamins, and minerals. However, fresh young cowpeas may have slightly higher nutrient content compared to frozen ones due to minimal processing. Both forms are nutritious options for a vegan diet, so choose based on availability and convenience.

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

Both young cowpeas and frozen young cowpeas can be beneficial for weight loss due to their high fiber and protein content. However, it is important to focus on overall calorie intake and a balanced diet to effectively lose weight. Incorporating a variety of plant-based foods, along with regular physical activity, is key for successful weight management.

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

Both young cowpeas and frozen young cowpeas are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, fresh young cowpeas may retain more of their nutrients compared to frozen ones. Therefore, if possible, opt for fresh young cowpeas to maximize your nutrient intake for muscle building while training consistently.

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

The environmental impact of producing fresh young cowpeas compared to frozen young cowpeas can vary. Generally, frozen young cowpeas have a lower environmental impact because they are typically harvested and processed at their peak freshness, locking in nutrients and reducing food waste. Additionally, frozen produce often requires less packaging and transportation compared to fresh produce, which can further reduce its environmental footprint. However, factors such as farming practices, transportation methods, and packaging materials can all influence the overall environmental impact of both fresh and frozen young cowpeas.