Comparing Nutrients in 1 kilogram 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	10% 290kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	37% 48.2g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	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	NA	29% 11g	38g per day for Men 19-50 years
Protein	73.2% 41g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	40% 360μg	384% 3460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	253% 1010μg	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	400% 360mg	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	NA	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4516% 5419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	63% 630mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	240% 19mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	13% 90mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24% 894g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.