Comparing Nutrients in 7 ounces Leafy Tips Cowpeas VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Cucumber	14%	5%	81%

Macro Nutrients

	Leafy Tips Cowpeas	Cucumber	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Cucumber	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	3.47% 14μg	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	79.4% 71.4mg	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Cucumber	Recommended Dietary Allowance
Calcium	12.5% 125mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	47.6% 3.8mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.55% 18mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Cucumber per 7 oz

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

Lets compare vitamin content per 7 ounces of Leafy Tips Cowpeas vs Cucumber:

• 7 ounces of Leafy Tips Cowpeas have 7.2 times more Vitamin A, 13.1 times more Vitamin B1, 5.3 times more Vitamin B2, 11.4 times more Vitamin B3, 4.4 times more Vitamin B6, 14.4 times more Vitamin B9 and 12.9 times more Vitamin C than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 4.3 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• Both Raw Leafy Tips Cowpeas as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leafy Tips Cowpeas vs Cucumber:

• 7 ounces of Leafy Tips Cowpeas have 3.9 times more Calcium, 4.7 times more Copper, 6.9 times more Iron, 3.3 times more Magnesium, 6.4 times more Manganese, 3.1 times more Potassium and 1.5 times more Zinc than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 2.7 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Leafy Tips Cowpeas as well as Raw Whole Cucumber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leafy Tips Cowpeas have 8.8 times more Omega 3, 1.3 times more Carbohydrate and 6.3 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3 and Protein
• Both Raw Leafy Tips Cowpeas as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Leafy Tips Cowpeas VS Cucumber

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

Leafy tips cowpeas are a great source of plant-based protein, fiber, vitamins, and minerals such as iron and calcium. They can help support muscle growth, digestion, and overall health. On the other hand, cucumbers are low in calories and a good source of hydration due to their high water content. They also provide some vitamins and minerals, but are not as nutrient-dense as leafy tips cowpeas. Incorporating a variety of vegetables like leafy tips cowpeas and cucumbers into your diet can help you meet your nutrient needs and support overall health.

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

Both leafy tips cowpeas and cucumber are low in calories and high in fiber, making them great choices for weight loss. However, cucumber has a higher water content, which can help you feel full and hydrated, potentially aiding in weight loss. Incorporating a variety of vegetables into your diet, including both leafy tips cowpeas and cucumber, can help you achieve your weight loss goals.

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

To gain muscle while training consistently, it's important to focus on consuming an adequate amount of protein. Both Leafy Tips Cowpeas and Cucumber are nutritious choices, but Leafy Tips Cowpeas are a better source of protein. They provide essential amino acids needed for muscle growth and repair. Incorporating more Leafy Tips Cowpeas into your diet may be beneficial for muscle development.

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

Leafy Tips Cowpeas have a lower environmental impact compared to cucumber production. Cowpeas require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, cowpeas are nitrogen-fixing plants, which can improve soil health and reduce the need for synthetic fertilizers. Overall, choosing leafy tips cowpeas over cucumber can help reduce the environmental footprint of your diet.