Comparing Nutrients in 1 pound 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	4.54% 132kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	13% 5g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	18% 163μg	174% 1569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	86% 1.12mg	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	115% 458μg	91% 363μg	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	181% 163mg	348% 313mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2048% 2458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	28.6% 286mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	85.7% 0.77mg	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	109% 8.7mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	109% 2.5mg	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	5.83% 41mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	60.7% 2064mg	81% 2749mg	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	2.1% 31.8mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 406g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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