Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas with Salt VS Boiled Garden Cress with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	121% 1.57mg	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	150% 600μg	93% 370μg	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	204% 184mg	256% 230mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	127% 1.14mg	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	136% 11mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	162% 3.72mg	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	60% 420mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.7% 913g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Leafy Tips Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 4.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 8 times more Vitamin A, 3.5 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Leafy Tips Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 1.4 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2.5 times more Protein than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 3.8 times more Omega 3 and 1.4 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.