Comparing Nutrients in 100 grams Cooked Frozen Young Cowpeas with Salt VS Boiled Garden Cress with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	2.92% 3.8g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	4.3% 3.1g	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	17% 6.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.92% 0.064mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	12% 0.16mg	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	35.3% 141μg	9.25% 37μg	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	2.9% 2.6mg	25.6% 23mg	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	2% 0.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.7% 36.8μg	320% 383μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	12.7% 0.11mg	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	26.5% 2.12mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	16% 0.37mg	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	17.4% 122mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Garden Cress with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Young Cowpeas with Salt versus 100 g of Boiled Garden Cress with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 100 grams of Cooked Frozen Young Cowpeas with Salt have 4.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.8 times more Vitamin B9 than Boiled Garden Cress with Salt.
• While 100 g of Boiled and Drained Garden Cress with Salt contain 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 Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Young Cowpeas with Salt vs Boiled Garden Cress with Salt:

• 100 grams of Cooked Frozen Young Cowpeas with Salt have 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 Garden Cress with Salt.
• While 100 g of Boiled and Drained Garden Cress with Salt contain 2.7 times more Calcium and 1.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Garden Cress with Salt contain similar levels of Potassium and Sodium per 100 grams.
• 100 grams of Boiled Garden Cress with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Young Cowpeas with Salt have 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 Garden Cress with Salt.
• 100 grams of Boiled Garden Cress with Salt provide inadequate amounts of Energy and Fiber
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Omega 6 in 100 grams.