Comparing Nutrients in 1 kilogram Boiled Young Pods With Seeds Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	11.7% 340kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	54% 70g	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	46.4% 26g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	384% 3460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	65% 260μg	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	189% 170mg	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

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	55% 550mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	87.5% 7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	70% 490mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 895g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas VS Garden Cress per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Pods With Seeds 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 Boiled Young Pods With Seeds Cowpeas vs Garden Cress:

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 2.6 times more Vitamin B5 than Garden Cress.
• While 1 kg of Raw Garden Cress contains 4.9 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Boiled and Drained Young Pods With Seeds 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 Boiled Young Pods With Seeds Cowpeas vs Garden Cress:

• 1 kg of Raw Garden Cress contains 1.5 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress contain similar levels of Magnesium, Zinc and Water per one kilogram.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Garden Cress lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 1.3 times more Carbohydrate than Garden Cress.
• While 1 kg of Raw Garden Cress contains 1.5 times more Omega 3 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in one kilogram.