Comparing Nutrients in 7 ounces Young Cowpeas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Young Cowpeas	Brazilnuts	Recommended Dietary Allowance
Energy	6.16% 179kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	26% 9.92g	39% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	15.4% 0.2mg	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	11% 43.7μg	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	5.5% 4.96mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Brazilnuts	Recommended Dietary Allowance
Calcium	25% 250mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Young Cowpeas vs Brazilnuts:

• 7 ounces of Young Cowpeas have more Vitamin A, 4.1 times more Vitamin B2, 4.9 times more Vitamin B3, 7.6 times more Vitamin B9 and 3.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.6 times more Vitamin B1 and 1.5 times more Vitamin B6 than Raw Young Cowpeas .
• Both Young Cowpeas and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Young Cowpeas as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Cowpeas vs Brazilnuts:

• 7 ounces of Young Cowpeas have 22.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.3 times more Calcium, 13.4 times more Copper, 2.2 times more Iron, 7.4 times more Magnesium, 2.2 times more Manganese, 13.7 times more Phosphorus, 1.5 times more Potassium, 833.5 times more Selenium and 4 times more Zinc than Raw Young Cowpeas .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Cowpeas have 1.8 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.3 times more Energy, 191.7 times more Fat, 179.3 times more Saturated Fat, 280 times more Omega 6, 1.5 times more Fiber and 4.9 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 Brazilnuts

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

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 potassium. They are low in fat and calories, making them a great addition to a balanced vegan diet. Brazil nuts, on the other hand, are high in healthy fats, particularly omega-3 fatty acids, as well as selenium, a powerful antioxidant that supports immune function and thyroid health. They also provide protein and fiber, but are calorie-dense due to their fat content. In summary, young cowpeas are a good source of plant-based protein and essential nutrients, while Brazil nuts offer healthy fats and selenium. Including a variety of both in your diet can help you meet your nutritional needs as a vegan.

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

Both young cowpeas and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Young cowpeas are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to manage your weight. Brazil nuts are a good source of healthy fats and protein, which can also support weight loss by keeping you full and providing essential nutrients. Including a variety of plant-based foods like young cowpeas and Brazil nuts in your diet can help you achieve your weight loss goals.

Should I eat more Young Cowpeas or more Brazilnuts 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 are a good plant-based source of protein, while Brazil nuts are high in healthy fats and minerals but lower in protein. To support muscle growth, it is recommended to prioritize protein-rich foods like young cowpeas, along with a balanced diet that includes a variety of plant-based sources of protein, carbohydrates, and fats.

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

Young cowpeas have a lower environmental impact compared to Brazil nuts. Cowpeas require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the wild in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing cowpeas over Brazil nuts can help reduce your environmental footprint.