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

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Garden Cress	27%	16%	57%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	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	10.4% 13.5g	6% 7.8g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	54.5% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.7μg	640% 768μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	9.2% 92mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	17.7% 1.4mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	13% 92mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.42% 127g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Young Pods With Seeds Cowpeas vs Garden Cress:

• 5 ounces of Young Pods With Seeds Cowpeas have 1.9 times more Vitamin B1 and 3.9 times more Vitamin B5 than Garden Cress.
• While 5 oz of Raw Garden Cress contain 5.1 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 1.4 times more Vitamin E and 17.2 times more Vitamin K than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Garden Cress provide similar amounts of Vitamin B3 per five ounces.
• Both Raw 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 Young Pods With Seeds Cowpeas vs Garden Cress:

• 5 ounces of Young Pods With Seeds Cowpeas have 1.5 times more Magnesium and 1.5 times more Zinc than Garden Cress.
• While 5 oz of Raw Garden Cress contain 1.7 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 2.8 times more Potassium than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Garden Cress contain similar levels of Calcium, Phosphorus and Water per five ounces.
• Both Raw 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 Young Pods With Seeds Cowpeas have 1.7 times more Carbohydrate, 3 times more Fiber and 1.3 times more Protein than Garden Cress.
• While 5 oz of Raw Garden Cress contain 1.5 times more Omega 3 than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Garden Cress offer comparable quantities of Sugars per five ounces.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in five ounces.