Comparing Nutrients in 1 kilogram Boiled Young Pods With Seeds Cowpeas with Salt VS 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	11.7% 340kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	54% 70g	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	46.4% 26g	34% 19g	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	77.8% 700μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	65% 260μg	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	189% 170mg	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 Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	87.5% 7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	70% 490mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	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% 895g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.5 times more Vitamin B1 and 3.9 times more Vitamin B5 than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 3.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Vitamin B3 per 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.6 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 1.6 times more Copper, 1.7 times more Manganese, 1.8 times more Potassium and 1.3 times more Selenium than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Calcium, Iron, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.5 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Omega 3 per 1 kg.
• 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 Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.