Comparing Nutrients in 300 calories Boiled Leafy Tips CowpeasVS Boiled Garden Cress

Weight per 300 calories

Boiled Leafy Tips Cowpeas

1364g

Boiled Garden Cress

1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas or Boiled Garden Cress?

Macros Ratio

Protein Fat Carbs

Boiled Leafy Tips Cowpeas

61%

36%

Boiled Garden Cress

27%

19%

54%

300 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeasvs Boiled Garden Cress

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.36g

Fat

8.07%7.83g

1.36 gvs7.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

0.82%0.26g

0.35 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.5%0.23g

Omega 3

53%0.85g

0.23 gvs0.85 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.93%0.33g

Omega 6

9.97%1.7g

0.33 gvs1.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29.4%38g

Carbohydrate

38%49.6g

38 gvs49.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

56%40.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs40.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

24%9.13g

NA gvs9.13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%63.7g

Protein

44.3%24.8g

63.7 gvs24.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Leafy Tips Cowpeasvs Boiled Garden Cress

44%395μg

Vitamin A

336%3026μg

RAE, retinol activity equivalents

395 μgvs3026 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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291%3.5mg

Vitamin B1

65.2%0.78mg

Thiamine

3.5 mgvs0.78 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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149%1.94mg

Vitamin B2

161%2.1mg

Riboflavin

1.94 mgvs2.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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86%13.7mg

Vitamin B3

65.2%10.4mg

Niacin, nicotinic acid, niacinamide

13.7 mgvs10.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.63mg

Vitamin B5

42.5%2.13mg

Pantothenic acid

0.63 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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142%1.84mg

Vitamin B6

158%2.05mg

Pyridoxine

1.84 mgvs2.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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205%818μg

Vitamin B9

121%483μg

Folates and Folic Acid

818 μgvs483 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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279%251mg

Vitamin C

333%300mg

Ascorbic acid

251 mgvs300 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

43.5%6.52mg

Tocopherols and Tocotrienols

NA mgvs6.52 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4167%5001μg

Phytomenadione or phylloquinone

NA μgvs5001 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Leafy Tips Cowpeasvs Boiled Garden Cress

94%941mg

Calcium

79.6%796mg

941 mgvs796 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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233%2.1mg

Copper

165%1.5mg

2.1 mgvs1.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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186%15mg

Iron

130%10.4mg

15 mgvs10.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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201%845mg

Magnesium

80.7%339mg

845 mgvs339 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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244%5.6mg

Manganese

211%4.85mg

5.6 mgvs4.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%573mg

Phosphorus

89.4%626mg

573 mgvs626 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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141%4786mg

Potassium

135%4604mg

4786 mgvs4604 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.3%12.3μg

Selenium

21.3%11.7μg

12.3 μgvs11.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.45%82mg

Sodium

6.96%104mg

82 mgvs104 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.8%3.27mg

Zinc

17.8%1.96mg

3.27 mgvs1.96 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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33.6%1245g

Water

32.6%1207g

1245 gvs1207 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas vs Boiled Garden Cress:

Boiled and Drained Leafy Tips Cowpeas have 4.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 7.7 times more Vitamin A and 3.4 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 300 kcal.
Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Leafy Tips Cowpeas vs Boiled Garden Cress:

Boiled and Drained Leafy Tips Cowpeas have 1.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium and 1.7 times more Zinc than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.3 times more Sodium than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Leafy Tips Cowpeas have 2.6 times more Protein than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 5.7 times more Fat, 3.7 times more Omega 3, 5.2 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Boiled and Drained Garden Cress have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Leafy Tips Cowpeas as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Leafy Tips CowpeasVS Garden CressBoiled Garden CressVS Garden CressBoiled Leafy Tips CowpeasVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 300 calories Boiled Leafy Tips CowpeasVS Boiled Garden Cress

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas or Boiled Garden Cress?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: