Comparing Nutrients in 14 ounces Leafy Tips Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Garden Cress	27%	16%	57%

Macro Nutrients

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16.8% 22g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	29% 16.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	16% 143μg	153% 1373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	75.4% 0.98mg	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	100% 401μg	79.4% 318μg	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	159% 143mg	304% 274mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1792% 2151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	25% 250mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	75% 0.67mg	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	95% 7.62mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	95% 2.2mg	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	5.1% 35.7mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Leafy Tips Cowpeas vs Garden Cress:

• Raw Leafy Tips Cowpeas have 4.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Garden Cress.
• While Raw Garden Cress contain 9.6 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Leafy Tips Cowpeas vs Garden Cress:

• Raw Leafy Tips Cowpeas have 1.5 times more Iron and 1.3 times more Zinc than Raw Garden Cress.
• While Raw Garden Cress contain 1.3 times more Calcium, 8.4 times more Phosphorus and 1.3 times more Potassium than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Copper, Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Leafy Tips Cowpeas have 1.6 times more Protein than Raw Garden Cress.
• While Raw Garden Cress contain 1.7 times more Omega 3 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.