Comparing Nutrients in 5 ounces Boiled Young Pods With Seeds Cowpeas with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	7.63% 9.92g	4.14% 5.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	11% 99μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	9.2% 37μg	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	26.8% 24mg	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	NA	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	453% 543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	12.4% 0.99mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	9.92% 69.5mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.5 times more Vitamin B1 and 3.9 times more Vitamin B5 than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 3.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Garden Cress with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.6 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 1.6 times more Copper, 1.7 times more Manganese, 1.8 times more Potassium and 1.3 times more Selenium than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Calcium, Iron, Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.5 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Boiled and Drained Garden Cress with Salt have similar amounts of Omega 3 per 5 oz.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.