Comparing Nutrients in 1 pound 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	3.44% 100kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	13.3% 17.2g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	38% 21g	15.4% 8.6g	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	14.6% 132μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	54.8% 0.71mg	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	68% 272μg	42% 168μg	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	93% 83.5mg	116% 104mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1449% 1739μg	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	31.3% 313mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	57.5% 0.52mg	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	62% 4.94mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	73.4% 1.7mg	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	27.2% 191mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	47% 1601mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 414g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.