Comparing Nutrients in 7 ounces Leafy Tips Cowpeas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Leafy Tips Cowpeas	Brazilnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	7.36% 9.57g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Brazilnuts	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	50% 200μg	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	79.4% 71.4mg	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

	Leafy Tips Cowpeas	Brazilnuts	Recommended Dietary Allowance
Calcium	12.5% 125mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	47.6% 3.8mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	44% 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	2.55% 18mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Brazilnuts per 7 oz

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

• 7 ounces of Leafy Tips Cowpeas have more Vitamin A, 5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 51.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 and 3.1 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Leafy Tips Cowpeas as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Leafy Tips Cowpeas have 26.3 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.5 times more Calcium, 9.1 times more Copper, 1.3 times more Iron, 8.7 times more Magnesium, 2.4 times more Manganese, 80.6 times more Phosphorus, 1.4 times more Potassium, 2130 times more Selenium and 14 times more Zinc than Raw Leafy Tips Cowpeas.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leafy Tips Cowpeas have 1.2 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.7 times more Energy, 268.4 times more Fat, 244.5 times more Saturated Fat, 406.1 times more Omega 6, 2.4 times more Carbohydrate and 3.5 times more Protein than Raw Leafy Tips Cowpeas.
• 7 ounces of Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Leafy Tips Cowpeas VS Brazilnuts

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

Leafy tips cowpeas are rich in fiber, protein, vitamins A, C, and K, as well as minerals like iron and calcium. They can help improve digestion, support immune function, and promote healthy bones. Brazil nuts, on the other hand, are high in selenium, a powerful antioxidant that supports thyroid function and may reduce inflammation. Both are nutritious options, but leafy tips cowpeas offer a wider range of essential nutrients for overall health.

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

Both leafy tips cowpeas and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content. Leafy tips cowpeas are a good source of plant-based protein and fiber, which can help keep you full and satisfied, making it easier to manage your weight. Brazil nuts are high in healthy fats, protein, and fiber, which can also support weight loss by promoting satiety and providing essential nutrients. Ultimately, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Leafy Tips Cowpeas and Brazil nuts can contribute to muscle growth, but Leafy Tips Cowpeas are a better choice as they are higher in protein and contain essential amino acids needed for muscle repair and growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle development.

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

Leafy Tips Cowpeas have a lower environmental impact compared to Brazilnuts. Cowpeas are legumes that require less water, land, and resources to grow compared to Brazilnuts, which are tree nuts. Additionally, cowpeas have a lower carbon footprint and can be grown in a variety of climates, making them a more sustainable option for the environment.