Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with Salt VS Boiled Garden Cress with Salt

Weight per 500 calories

• Cooked Frozen Young Cowpeas with Salt: 382g
• Boiled Garden Cress with Salt: 2174g

Cooked Frozen Young Cowpeas with Salt have 5.7 times more energy per 100g than Boiled Garden Cress with Salt. It has average energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Boiled Garden Cress with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	23.5% 17g	93% 67.6g	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	64.3% 24.4g	40% 15.2g	38g per day for Men 19-50 years
Protein	58% 32.4g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	1.7% 15.3μg	560% 5043μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	263% 3.4mg	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	135% 538μg	201% 804μg	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	11% 9.92mg	556% 500mg	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	7.63% 1.15mg	72.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	6946% 8335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	133% 1326mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	275% 2.48mg	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	101% 8.1mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	135% 565mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	352% 8.1mg	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	66.5% 466mg	149% 1043mg	700mg per day for Men 19-50 years
Potassium	42% 1431mg	226% 7674mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	354% 5304mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	6.8% 252g	54.3% 2011g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas With Salt VS Boiled Garden Cress With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Boiled Garden Cress with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 500 kcal of Boiled and Drained Garden Cress with Salt contain 330.3 times more Vitamin A, 1.3 times more Vitamin B1, 14.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.4 times more Vitamin B5, 9.4 times more Vitamin B6, 1.5 times more Vitamin B9, 50.4 times more Vitamin C, 9.5 times more Vitamin E and 59.3 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
• 500 calories of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 500 calories of Cooked Frozen Young Cowpeas with Salt have 1.7 times more Zinc than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 15.1 times more Calcium, 3.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 5.4 times more Potassium, 1.5 times more Selenium, 5.8 times more Sodium and 8 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• 500 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Young Cowpeas with Salt have 1.6 times more Fiber than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 5.2 times more Fat, 3.2 times more Omega 3, 4.7 times more Omega 6, 4 times more Sugars and 1.3 times more Protein than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Garden Cress with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas with Salt provide inadequate amounts of Omega 6