Comparing Nutrients in 1 kilogram Garden Cress VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	11% 320kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	37% 48.2g	130g per day for Men 19-50 years
Sugars	60.7% 44g	NA	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	384% 3460μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	136% 1.77mg	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	200% 800μg	253% 1010μg	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	767% 690mg	400% 360mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	81% 810mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	212% 1.9mg	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	163% 13mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	221% 5.1mg	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	109% 760mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	134% 4550mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 894g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Leafy Tips Cowpeas per 1 kg

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

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

• 1 kilogram of Garden Cress has 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 Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 4.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Garden Cress has 1.3 times more Calcium, 8.4 times more Phosphorus and 1.3 times more Potassium than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 1.5 times more Iron and 1.3 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas contain similar levels of Copper, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garden Cress has 1.7 times more Omega 3 than Leafy Tips Cowpeas.
• While 1 kg of Raw Leafy Tips Cowpeas contains 1.6 times more Protein than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in one kilogram.