Comparing Nutrients in 1 kilogram Boiled Leafy Tips Cowpeas with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas with Salt	61%	3%	36%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	49.2% 64g	130g per day for Men 19-50 years
Sugars	NA	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	NA	76.3% 29g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	808% 7270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	150% 600μg	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	204% 184mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2991% 3589μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	136% 11mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	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	60% 420mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	187% 2800mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.7% 913g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2 times more Vitamin B1, 2 times more Vitamin B3 and 4.6 times more Vitamin B9 than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 25.1 times more Vitamin A than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 1.3 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium and 3 times more Selenium than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2 times more Calcium and 1.7 times more Iron than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Phosphorus, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2.3 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.5 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas with Salt.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.