Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Garden Cress	27%	16%	57%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	45.5% 1320kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	42.3% 55g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	60.7% 44g	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	168% 64g	29% 11g	38g per day for Men 19-50 years
Protein	152% 85g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	384% 3460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	190% 2.47mg	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	353% 1410μg	200% 800μg	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	29% 26mg	767% 690mg	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	20% 3mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	4516% 5419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	23% 230mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	189% 1.7mg	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	265% 21mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	240% 5.53mg	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	174% 1220mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18% 661g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Garden Cress per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Cowpeas versus 1 kg of Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Garden Cress:

• 1 kilogram of Cooked Frozen Young Cowpeas has 3.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Garden Cress.
• While 1 kg of Raw Garden Cress contains 86.5 times more Vitamin A, 4.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 26.5 times more Vitamin C, 2.3 times more Vitamin E and 14.7 times more Vitamin K than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Garden Cress provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas vs Garden Cress:

• 1 kilogram of Cooked Frozen Young Cowpeas has 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 3.8 times more Selenium and 6.2 times more Zinc than Garden Cress.
• While 1 kg of Raw Garden Cress contains 3.5 times more Calcium, 1.6 times more Potassium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Garden Cress contain similar levels of Copper per one kilogram.
• 1 kilogram of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas has 4.1 times more Energy, 1.5 times more Omega 3, 4.3 times more Carbohydrate, 5.8 times more Fiber and 3.3 times more Protein than Garden Cress.
• Both Cooked Frozen Young Cowpeas and Garden Cress offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Garden Cress provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Garden Cress provide inadequate amounts of Omega 6 in one kilogram.