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

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.28% 0.048g	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	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	3.66% 1.4g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	16.5% 9.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	20.6% 0.27mg	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	29.8% 119μg	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	40.6% 36.5mg	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	634% 761μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Leafy Tips Cowpeas with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	34% 0.31mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	35.5% 0.82mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	20.5% 697mg	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	32.3% 484mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Boiled Leafy Tips 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 Boiled Leafy Tips 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 Boiled Leafy Tips Cowpeas with Salt:

• 7 ounces of Boiled Garden Cress with Salt have 8 times more Vitamin A, 3.5 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Leafy Tips Cowpeas with Salt.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Boiled Leafy Tips Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Leafy Tips Cowpeas with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Leafy Tips Cowpeas 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 Boiled Leafy Tips Cowpeas with Salt:

• 7 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 1.4 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Boiled Leafy Tips Cowpeas with Salt contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress with Salt have 3.8 times more Omega 3 and 1.4 times more Carbohydrate than Boiled Leafy Tips Cowpeas with Salt.
• While 7 oz of Boiled and Drained Leafy Tips Cowpeas with Salt contain 2.5 times more Protein than Boiled and Drained Garden Cress with Salt.
• 7 ounces of Boiled Leafy Tips Cowpeas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Leafy Tips Cowpeas with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.