Comparing Nutrients in 100 grams Boiled Leafy Tips Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.15% 2.8g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	NA	6.07% 4.4g	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	3.22% 29μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.92% 0.046mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	19% 0.25mg	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	15% 60μg	20% 80μg	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	20.4% 18.4mg	76.7% 69mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	452% 542μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	6.9% 69mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19% 0.17mg	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	13.6% 1.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	24% 0.55mg	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	6% 42mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Leafy Tips Cowpeas vs Garden Cress:

• Boiled and Drained Leafy Tips Cowpeas have 3.2 times more Vitamin B1 than Raw Garden Cress.
• While Raw Garden Cress contain 11.9 times more Vitamin A, 1.8 times more Vitamin B2, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Leafy Tips Cowpeas vs Garden Cress:

• Boiled and Drained Leafy Tips Cowpeas have 1.6 times more Magnesium than Raw Garden Cress.
• While Raw Garden Cress contain 1.3 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Calcium, Copper, Iron, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Leafy Tips Cowpeas have 1.8 times more Protein than Raw Garden Cress.
• While Raw Garden Cress contain 1.5 times more Energy, 4.5 times more Omega 3 and 2 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.