Comparing Nutrients in 7 ounces Frozen Young Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Garden Cress	27%	16%	57%

Macro Nutrients

	Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	9.5% 276kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	8.4% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	26% 9.92g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	32% 18g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	37.7% 0.49mg	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	93% 371μg	39.7% 159μg	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	8.8% 7.94mg	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	37.5% 0.34mg	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	58.3% 4.66mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	47.7% 1.1mg	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	34.6% 242mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.44% 127g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Cowpeas VS Garden Cress per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Cowpeas versus 7 oz of Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Young Cowpeas vs Garden Cress:

• 7 ounces of Frozen Young Cowpeas have 3.1 times more Vitamin B1 and 2.3 times more Vitamin B9 than Garden Cress.
• While 7 oz of Raw Garden Cress contain 86.5 times more Vitamin A, 3.7 times more Vitamin B2, 2.3 times more Vitamin B6 and 17.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Garden Cress provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Frozen Young Cowpeas , Unprepared as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Young Cowpeas vs Garden Cress:

• 7 ounces of Frozen Young Cowpeas have 1.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 4 times more Selenium and 6.9 times more Zinc than Garden Cress.
• While 7 oz of Raw Garden Cress contain 3.1 times more Calcium, 1.4 times more Potassium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• 7 ounces of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Cowpeas have 4.3 times more Energy, 1.6 times more Omega 3, 4.6 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Garden Cress.
• 7 ounces of Garden Cress provide inadequate amounts of Energy
• Both Frozen Young Cowpeas , Unprepared as well as Raw Garden Cress provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Cowpeas VS Garden Cress

What are the health benefits of Frozen Young Cowpeas compared to Garden Cress?

Frozen young cowpeas are a good source of plant-based protein, fiber, vitamins, and minerals such as folate, iron, and potassium. They can help support muscle growth, digestion, and overall health. On the other hand, garden cress is rich in antioxidants, vitamins A, C, and K, and minerals like calcium and magnesium. It can help boost immunity, improve skin health, and support bone strength. Both frozen young cowpeas and garden cress offer unique health benefits and can be valuable additions to a balanced vegan diet.

Can I lose weight easier by eating more Frozen Young Cowpeas or Garden Cress?

Both frozen young cowpeas and garden cress are nutritious options for weight loss due to their high fiber and low calorie content. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than your body burns. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Frozen Young Cowpeas or more Garden Cress to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Frozen Young Cowpeas and Garden Cress are good options, but Frozen Young Cowpeas are higher in protein and can be a great addition to your diet to support muscle growth. However, it is important to also include a variety of other plant-based protein sources such as lentils, chickpeas, tofu, tempeh, quinoa, and nuts and seeds to ensure you are meeting your protein needs for muscle building.

What is the environmental impact of producing Frozen Young Cowpeas compared to Garden Cress?

Frozen young cowpeas have a higher environmental impact compared to garden cress due to factors such as water usage, land usage, and greenhouse gas emissions associated with cowpea cultivation. Garden cress typically requires less water, land, and resources to grow, making it a more environmentally friendly option. Choosing garden cress over frozen young cowpeas can help reduce your carbon footprint and support sustainable food choices.