Comparing Nutrients in 7 ounces Leafy Tips Cowpeas VS Garden Cress

Macros Ratio

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

Macro Nutrients

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	7.36% 9.57g	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	NA	5.74% 2.2g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	50% 200μg	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	79.4% 71.4mg	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

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	12.5% 125mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	47.6% 3.8mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	2.55% 18mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	35.4% 1203mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 177g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Leafy Tips 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 Leafy Tips Cowpeas vs Garden Cress:

• 7 ounces of Leafy Tips Cowpeas have 4.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Garden Cress.
• While 7 oz of Raw Garden Cress contain 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 Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Garden Cress provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Leafy Tips Cowpeas have 1.5 times more Iron and 1.3 times more Zinc than Garden Cress.
• While 7 oz of Raw Garden Cress contain 1.3 times more Calcium, 8.4 times more Phosphorus and 1.3 times more Potassium than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Garden Cress contain similar levels of Copper, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leafy Tips Cowpeas have 1.6 times more Protein than Garden Cress.
• While 7 oz of Raw Garden Cress contain 1.7 times more Omega 3 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Garden Cress offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Leafy Tips Cowpeas VS Garden Cress

What are the health benefits of Leafy Tips Cowpeas compared to Garden Cress?

Both Leafy Tips Cowpeas and Garden Cress are excellent sources of essential nutrients like vitamins, minerals, and antioxidants. Leafy Tips Cowpeas are rich in protein, fiber, and iron, making them a great plant-based option for supporting muscle health and energy levels. On the other hand, Garden Cress is high in vitamin C, vitamin K, and calcium, which are beneficial for immune function, bone health, and blood clotting. Incorporating a variety of leafy greens like these into your diet can help provide a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Leafy Tips Cowpeas or Garden Cress?

Both Leafy Tips Cowpeas and Garden Cress are nutritious options for weight loss due to their high fiber and low calorie content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is essential for successful weight loss.

Should I eat more Leafy Tips Cowpeas or more Garden Cress to gain more muscles while training consistently?

Both Leafy Tips Cowpeas and Garden Cress are nutritious plant-based sources of protein that can support muscle growth when consumed as part of a balanced diet. However, Leafy Tips Cowpeas are slightly higher in protein content compared to Garden Cress. Therefore, if you are looking to specifically increase your protein intake to support muscle growth while training consistently, you may consider incorporating more Leafy Tips Cowpeas into your meals. Remember to also include a variety of other plant-based protein sources, whole grains, fruits, and vegetables to ensure you are meeting all your nutrient needs for optimal muscle growth and overall health.

What is the environmental impact of producing Leafy Tips Cowpeas compared to Garden Cress?

Leafy Tips Cowpeas have a lower environmental impact compared to Garden Cress. Cowpeas are legumes that require less water and land to grow, making them a more sustainable option. Additionally, cowpeas have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Garden Cress, on the other hand, may require more resources such as water and fertilizers to cultivate. Choosing cowpeas over garden cress can help reduce the environmental footprint of food production.