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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.27% 0.22g	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	6% 7.8g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.24g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	11% 99μg	54.5% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27% 0.35mg	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	28.3% 113μg	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	109% 98mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	640% 768μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	7.8% 78mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	26.8% 0.24mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	34% 0.78mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	25.3% 859mg	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	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas VS Garden Cress per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Young Pods With Seeds Cowpeas versus 5 oz of Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Young Pods With Seeds Cowpeas have 2.6 times more Vitamin B5 than Garden Cress.
• While 5 oz of Raw Garden Cress contain 4.9 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Garden Cress contain 1.5 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress contain similar levels of Magnesium, Zinc and Water per five ounces.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Garden Cress lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Young Pods With Seeds Cowpeas have 1.3 times more Carbohydrate than Garden Cress.
• While 5 oz of Raw Garden Cress contain 1.5 times more Omega 3 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Garden Cress offer comparable quantities of Protein per five ounces.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in five ounces.