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

Macros Ratio

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

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Energy	1% 29kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	3.7% 4.82g	2.92% 3.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	4% 36μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	25.3% 101μg	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	40% 36mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	320% 383μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	6.3% 63mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	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	24% 1.92mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	1.3% 9mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	10.4% 353mg	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	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 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.
• While Boiled and Drained Garden Cress contain 6.4 times more Vitamin A and 2.7 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Leafy Tips Cowpeas have 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.
• While Boiled and Drained Garden Cress contain 5.3 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Calcium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Leafy Tips Cowpeas have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 1.5 times more Omega 3 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.