Comparing Nutrients in 100 calories Boiled Young Pods With Seeds Cowpeas with Salt VS Boiled Garden Cress with Salt

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas with Salt: 294g
• Boiled Garden Cress with Salt: 435g

Boiled Young Pods With Seeds Cowpeas with Salt have 1.5 times more energy per 100g than Boiled Garden Cress with Salt. It has low energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas with Salt or Boiled Garden Cress with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	16% 20.6g	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	13.7% 7.65g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	112% 1009μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	19% 76.5μg	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	55.6% 50mg	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 Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	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	25.7% 2.06mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	20.6% 144mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	45% 1535mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	70.7% 1061mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11% 402g	3700g per day for Men 19-50 years

Boiled Young Pods With Seeds Cowpeas With Salt VS Boiled Garden Cress With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas with Salt or Boiled Garden Cress with Salt?

Lets compare vitamin content per 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt have 2.6 times more Vitamin B5 than Boiled Garden Cress with Salt.
• While 100 kcal of Boiled and Drained Garden Cress with Salt contain 4.9 times more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B1 per 100 calories.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 100 kcal of Boiled and Drained Garden Cress with Salt contain 1.6 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 2.5 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 1.9 times more Selenium, 1.5 times more Sodium and 1.5 times more Water than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Garden Cress with Salt contain similar levels of Magnesium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt have 1.2 times more Carbohydrate than Boiled Garden Cress with Salt.
• While 100 kcal of Boiled and Drained Garden Cress with Salt contain 3 times more Fat, 1.8 times more Omega 3 and 2.7 times more Omega 6 than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Garden Cress with Salt offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Omega 6