Comparing Nutrients in 100 grams Leafy Tips Cowpeas VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Garden Cress	27%	16%	57%

Macro Nutrients

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Energy	1% 29kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	3.7% 4.82g	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	7.32% 4.1g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Vitamin A	4% 36μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	25.3% 101μg	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	40% 36mg	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

	Leafy Tips Cowpeas	Garden Cress	Recommended Dietary Allowance
Calcium	6.3% 63mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	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	24% 1.92mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	1.3% 9mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	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	0.47% 7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 4.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Garden Cress.
• While Raw Garden Cress contain 9.6 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Vitamin B3 per 100 g.
• Both Raw 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 Leafy Tips Cowpeas vs Garden Cress:

• Raw Leafy Tips Cowpeas have 1.5 times more Iron and 1.3 times more Zinc than Raw Garden Cress.
• While Raw Garden Cress contain 1.3 times more Calcium, 8.4 times more Phosphorus and 1.3 times more Potassium than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Copper, Magnesium, Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Leafy Tips Cowpeas have 1.6 times more Protein than Raw Garden Cress.
• While Raw Garden Cress contain 1.7 times more Omega 3 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Garden Cress have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Leafy Tips Cowpeas as well as Raw Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.