Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas with Salt VS 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	6.4% 186kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	4.14% 5.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	6.1% 4.4g	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	24% 9.07g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	21.5% 12g	4.8% 2.7g	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	0.63% 5.67μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	17% 0.22mg	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	50% 200μg	13% 52.4μg	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	4.1% 3.7mg	36.2% 32.6mg	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	2.83% 0.43mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	453% 543μg	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	3.26% 32.6mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	18% 0.16mg	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	37.6% 3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	23% 0.53mg	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	24.7% 173mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Garden Cress with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Young Cowpeas with Salt versus 5 oz of Boiled Garden Cress with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 4.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.8 times more Vitamin B9 than Boiled Garden Cress with Salt.
• While 5 oz of Boiled and Drained Garden Cress with Salt contain 58 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin C, 1.7 times more Vitamin E and 10.4 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• 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 five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 1.6 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 3.8 times more Selenium and 9.5 times more Zinc than Boiled Garden Cress with Salt.
• While 5 oz of Boiled and Drained Garden Cress with Salt contain 2.7 times more Calcium and 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Garden Cress with Salt contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 5.7 times more Energy, 1.8 times more Omega 3, 6.2 times more Carbohydrate, 1.4 times more Sugars, 9.1 times more Fiber and 4.5 times more Protein than Boiled Garden Cress with Salt.
• 5 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Energy and Fiber
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Omega 6 in five ounces.