Comparing Nutrients in 7 ounces Young Cowpeas VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	6.16% 179kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	7.36% 9.57g	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	NA	38g per day for Men 19-50 years
Protein	10.5% 5.85g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	25% 250mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	15% 105mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Young Cowpeas have 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 3.2 times more Vitamin B1, 2.6 times more Vitamin B6 and 14.4 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Leafy Tips Cowpeas provide similar amounts of Vitamin A and Vitamin B2 per seven ounces.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Young Cowpeas 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 Young Cowpeas vs Leafy Tips Cowpeas:

• 7 ounces of Young Cowpeas have 2 times more Calcium, 5.9 times more Phosphorus, 2.6 times more Selenium and 3.5 times more Zinc than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.5 times more Copper and 1.7 times more Iron than Raw Young Cowpeas .
• Both Young Cowpeas and Leafy Tips Cowpeas contain similar levels of Magnesium, Manganese, Potassium and Water 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 Young Cowpeas have 3.1 times more Energy, 1.4 times more Omega 3 and 3.9 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.4 times more Protein than Raw Young Cowpeas .
• 7 ounces of Leafy Tips Cowpeas provide inadequate amounts of Energy
• Both Raw Young Cowpeas as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Cowpeas VS Leafy Tips Cowpeas

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

Young cowpeas, also known as black-eyed peas, 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, digestion, and overall health. On the other hand, leafy tips cowpeas, also known as cowpea leaves, are rich in antioxidants, vitamins A and C, iron, and calcium. They can help boost immunity, improve skin health, and support bone strength. Both varieties of cowpeas offer unique health benefits and can be incorporated into a balanced vegan diet for optimal nutrition.

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

Both young cowpeas and leafy tips cowpeas are excellent sources of plant-based protein, fiber, vitamins, and minerals that can support weight loss. Including these nutrient-dense foods in your diet can help you feel full and satisfied while consuming fewer calories. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control in addition to incorporating these healthy foods.

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

Both 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 is important to include a variety of protein sources in your diet. You can incorporate both young cowpeas and leafy tips cowpeas into your meals to ensure you are getting a good balance of nutrients. Additionally, make sure to include other plant-based protein sources such as legumes, nuts, seeds, and whole grains to support your muscle-building goals.

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

Young cowpeas and leafy tips cowpeas have similar environmental impacts in terms of production. Both varieties of cowpeas are legumes, which are known for their ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Additionally, cowpeas are relatively drought-tolerant and require less water compared to other crops. Overall, both young cowpeas and leafy tips cowpeas are sustainable choices with minimal environmental impact.