Comparing Nutrients in 7 ounces Boiled Garden Cress with Salt VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Boiled Garden Cress with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.54g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12.2% 8.85g	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	3.66% 1.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	9.03% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14.5% 0.19mg	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	18.4% 73.4μg	70% 280μg	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	50.7% 45.6mg	5.73% 5.16mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	40.6% 0.37mg	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	20% 1.6mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	68.2% 1.57mg	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	13.6% 95mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Cooked Frozen Young Cowpeas with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Garden Cress with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 7 ounces of Boiled Garden Cress with Salt have 58 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin C, 1.7 times more Vitamin E and 10.4 times more Vitamin K than Cooked Frozen Young Cowpeas with Salt.
• While 7 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.8 times more Vitamin B9 than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Garden Cress with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Garden Cress with Salt vs Cooked Frozen Young Cowpeas with Salt:

• 7 ounces of Boiled Garden Cress with Salt have 2.7 times more Calcium and 1.4 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 7 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 1.6 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 3.8 times more Selenium and 9.5 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 5.7 times more Energy, 1.8 times more Omega 3, 6.2 times more Carbohydrate, 1.4 times more Sugars, 9.1 times more Fiber and 4.5 times more Protein than Boiled and Drained Garden Cress with Salt.
• 7 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Energy and Fiber
• Both Boiled and Drained Garden Cress with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in seven ounces.