Comparing Nutrients in 5 ounces Garden Cress VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	5.26% 6.83g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	NA	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	6.6% 3.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	54.5% 490μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	19.3% 0.25mg	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	28.3% 113μg	35.8% 143μg	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	109% 98mg	56.7% 51mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 768μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	30% 0.27mg	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	23% 1.84mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	31.4% 0.72mg	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	15.4% 108mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	19% 645mg	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	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Leafy Tips Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Garden Cress versus 5 oz of Leafy Tips Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Garden Cress vs Leafy Tips Cowpeas:

• 5 ounces of Garden Cress have 9.6 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 4.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garden Cress vs Leafy Tips Cowpeas:

• 5 ounces of Garden Cress have 1.3 times more Calcium, 8.4 times more Phosphorus and 1.3 times more Potassium than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 1.5 times more Iron and 1.3 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas contain similar levels of Copper, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garden Cress have 1.7 times more Omega 3 than Leafy Tips Cowpeas.
• While 5 oz of Raw Leafy Tips Cowpeas contain 1.6 times more Protein than Raw Garden Cress.
• Both Garden Cress and Leafy Tips Cowpeas offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Garden Cress as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in five ounces.