Comparing Nutrients in 7 ounces Young Cowpeas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Young Cowpeas	Potato Skin	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	28.7% 37.4g	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	83.3% 333μg	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	5.5% 4.96mg	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

	Young Cowpeas	Potato Skin	Recommended Dietary Allowance
Calcium	25% 250mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	27.3% 2.2mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	15% 105mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Potato Skin per 7 oz

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

• 7 ounces of Young Cowpeas have more Vitamin A, 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.6 times more Vitamin C than Raw Young Cowpeas .
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Young Cowpeas as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Cowpeas have 4.2 times more Calcium, 2.2 times more Magnesium, 1.4 times more Phosphorus, 7.7 times more Selenium and 2.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.3 times more Copper and 2.9 times more Iron than Raw Young Cowpeas .
• Both Young Cowpeas and Potato Skin contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Cowpeas have 1.6 times more Energy, 6.3 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Fiber than Potato Skin.
• Both Young Cowpeas and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Cowpeas as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Cowpeas VS Potato Skin

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

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 nutritious addition to a vegan diet. On the other hand, potato skins are also a good source of fiber, vitamins, and minerals, but they are higher in carbohydrates compared to cowpeas. Both can be part of a healthy vegan diet, but cowpeas provide more protein and a wider range of nutrients compared to potato skins.

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

Both young cowpeas and potato skins can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of whole plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more 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 protein-rich plant foods. Young cowpeas are a good source of plant-based protein, while potato skins are rich in carbohydrates and fiber. To support muscle growth, aim to include a balance of both protein and carbohydrates in your diet. Consider incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds, along with complex carbohydrates like whole grains, fruits, and vegetables. Additionally, make sure to stay hydrated and get enough rest to support muscle recovery and growth.

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

Young cowpeas have a higher environmental impact compared to potato skin production. Cowpeas require more water, land, and resources to grow, leading to increased greenhouse gas emissions and potential soil degradation. In contrast, potato skins are a byproduct of potato production and can be utilized to reduce food waste, making them a more sustainable option.