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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	33% 43g	13.3% 17.2g	130g per day for Men 19-50 years
Sugars	31.5% 23g	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	39.4% 15g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	26.7% 15g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	1449% 1739μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	29.5% 295mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	56.7% 4.54mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	42% 295mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	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	1.2% 18mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Young Pods With Seeds Cowpeas versus 1 lb of Boiled Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Young Pods With Seeds Cowpeas has 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 5.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Garden Cress.
• While 1 lb of Boiled and Drained Garden Cress contains 3.4 times more Vitamin A and 12.2 times more Vitamin K than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Garden Cress provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per one pound.
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Pods With Seeds Cowpeas vs Boiled Garden Cress:

• 1 pound of Young Pods With Seeds Cowpeas has 1.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Zinc than Boiled Garden Cress.
• While 1 lb of Boiled and Drained Garden Cress contains 1.6 times more Potassium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Boiled Garden Cress contain similar levels of Calcium, Copper, Manganese and Water per one pound.
• 1 pound of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Pods With Seeds Cowpeas has 2.5 times more Carbohydrate, 1.6 times more Sugars, 4.7 times more Fiber and 1.7 times more Protein than Boiled Garden Cress.
• Both Young Pods With Seeds Cowpeas and Boiled Garden Cress offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Raw Young Pods With Seeds Cowpeas as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in one pound.