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

Macros Ratio

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

Macro Nutrients

	Boiled Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.7% 0.12g	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	7.36% 9.57g	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	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	51% 460μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	27% 0.35mg	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	50% 200μg	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	79.4% 71.4mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	12% 121mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	42% 0.38mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	44% 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	13.6% 95mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	26.6% 903mg	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	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Garden Cress have 6.4 times more Vitamin A and 2.7 times more Vitamin B5 than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 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 and Drained Garden Cress.
• Both Boiled Garden Cress and Leafy Tips Cowpeas 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 Boiled and Drained Garden Cress as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Garden Cress have 5.3 times more Phosphorus than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 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 and Drained Garden Cress.
• Both Boiled Garden Cress and Leafy Tips Cowpeas contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Boiled and Drained Garden Cress as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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