Comparing Nutrients in 7 ounces Leafy Tips Cowpeas VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	24% 0.31mg	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	50% 200μg	18.4% 73.4μg	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	79.4% 71.4mg	50.7% 45.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	12.5% 125mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	25% 0.23mg	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	47.6% 3.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	32% 0.74mg	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	2.55% 18mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Boiled Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Leafy Tips Cowpeas vs Boiled Garden Cress:

• 7 ounces of Leafy Tips Cowpeas have 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 6.4 times more Vitamin A and 2.7 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Boiled Garden Cress provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leafy Tips Cowpeas vs Boiled Garden Cress:

• 7 ounces of Leafy Tips Cowpeas have 1.7 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium and 1.9 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 5.3 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Boiled Garden Cress contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leafy Tips Cowpeas have 1.3 times more Carbohydrate and 2.2 times more Protein than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 1.5 times more Omega 3 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.