Comparing Nutrients in 100 calories Boiled Leafy Tips Cowpeas VS Boiled Garden Cress

Weight per 100 calories

• Boiled Leafy Tips Cowpeas: 455g
• Boiled Garden Cress: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas or Boiled Garden Cress?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	18.7% 13.5g	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	NA	8% 3.04g	38g per day for Men 19-50 years
Protein	38% 21.2g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	112% 1009μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	52.5% 0.68mg	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	68% 273μg	40.2% 161μg	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	93% 83.6mg	111% 100mg	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	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1389% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	31.4% 314mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	55% 0.5mg	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	62% 4.95mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	70.3% 1.6mg	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	27.3% 191mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	45% 1535mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	2.3% 34.8mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Leafy Tips Cowpeas vs Boiled Garden Cress:

• Boiled and Drained Leafy Tips Cowpeas have 4.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 7.7 times more Vitamin A and 3.4 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 100 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Leafy Tips Cowpeas vs Boiled Garden Cress:

• Boiled and Drained Leafy Tips Cowpeas have 1.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium and 1.7 times more Zinc than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 1.3 times more Sodium than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Leafy Tips Cowpeas have 2.6 times more Protein than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 5.7 times more Fat, 3.7 times more Omega 3, 5.2 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.