Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	NA	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	NA	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	49.2% 64g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	22.3% 16g	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	168% 64g	76.3% 29g	38g per day for Men 19-50 years
Protein	152% 85g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	808% 7270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	123% 1.6mg	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	353% 1410μg	32.5% 130μg	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	29% 26mg	200% 180mg	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	20% 3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	2991% 3589μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	128% 1.15mg	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	265% 21mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	100% 2.3mg	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	174% 1220mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	187% 2800mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18% 661g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Dandelion Greens with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Cowpeas with Salt versus 1 kg of Boiled Dandelion Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 10.8 times more Vitamin B9 than Boiled Dandelion Greens with Salt.
• While 1 kg of Boiled and Drained Dandelion Greens with Salt contains 181.8 times more Vitamin A, 2.7 times more Vitamin B2, 1.7 times more Vitamin B6, 6.9 times more Vitamin C, 2 times more Vitamin E and 9.8 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
• 1 kilogram of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 1.6 times more Copper, 2.1 times more Magnesium, 3.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 11.3 times more Selenium and 5.1 times more Zinc than Boiled Dandelion Greens with Salt.
• While 1 kg of Boiled and Drained Dandelion Greens with Salt contains 6.1 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 Dandelion Greens with Salt contain similar levels of Iron and Sodium per one kilogram.
• 1 kilogram of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas with Salt has 4 times more Energy, 3.7 times more Carbohydrate, 2.8 times more Sugars, 2.2 times more Fiber and 4.2 times more Protein than Boiled Dandelion Greens with Salt.
• 1 kilogram of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy