Comparing Nutrients in 7 ounces Young Cowpeas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Young Cowpeas	Dried Beechnuts	Recommended Dietary Allowance
Energy	6.16% 179kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25% 250mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	15% 105mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Dried Beechnuts per 7 oz

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

• 7 ounces of Young Cowpeas have more Vitamin A, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B5, 10.2 times more Vitamin B6 and 6.2 times more Vitamin C than Raw Young Cowpeas .
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Young Cowpeas as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Young Cowpeas have 126 times more Calcium, more Magnesium, more Phosphorus, 2.8 times more Zinc and 11.7 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 5.2 times more Copper, 2.2 times more Iron, 2.4 times more Manganese, 2.4 times more Potassium and 9.5 times more Sodium than Raw Young Cowpeas .
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 6.4 times more Energy, 142.9 times more Fat, 63.5 times more Saturated Fat, 27 times more Omega 3, 211.4 times more Omega 6, 1.8 times more Carbohydrate and 2.1 times more Protein than Raw Young Cowpeas .
• 7 ounces of Young Cowpeas provide inadequate amounts of Omega 6

Frequently Asked Questions about Young Cowpeas VS Dried Beechnuts

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

Young cowpeas, also known as black-eyed peas, are a great source of plant-based protein, fiber, and various vitamins and minerals such as folate, iron, and potassium. 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, and are a good source of vitamins and minerals like vitamin E and manganese. Both can be beneficial for overall health when included in a balanced diet, but young cowpeas may be more suitable for those looking to increase their plant-based protein intake.

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

Both young cowpeas and dried beechnuts can be part of a healthy vegan diet that supports weight loss. Young cowpeas are a good source of plant-based protein and fiber, which can help keep you full and satisfied, making it easier to consume fewer calories overall. Dried beechnuts are high in healthy fats and protein, which can also help with satiety. However, it's important to focus on overall calorie intake and balance your meals with a variety of plant-based foods to support weight loss effectively.

Should I eat more 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 sources. Young cowpeas (also known as black-eyed peas) are a good source of plant-based protein, fiber, and various vitamins and minerals. Dried beech nuts, on the other hand, are not commonly consumed as a protein source and may not provide the same muscle-building benefits. Therefore, it is recommended to eat more young cowpeas as part of a balanced vegan diet to support muscle growth and recovery.

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

Young cowpeas have a lower environmental impact compared to dried beechnuts. Cowpeas require less water, land, and resources to grow, making them a more sustainable option. Additionally, cowpeas are a good source of plant-based protein and nutrients, making them a great choice for a vegan diet.