Comparing Nutrients in 7 ounces Cucumber VS Leafy Tips Cowpeas

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cucumber VS Leafy Tips Cowpeas per 7 oz

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

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

• 7 ounces of Cucumber have 4.3 times more Vitamin B5 than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 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 Raw Whole Cucumber.
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B9
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Whole Cucumber as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cucumber have 2.7 times more Phosphorus than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 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 Raw Whole Cucumber.
• Both Cucumber and Leafy Tips Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Whole Cucumber as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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