Comparing Nutrients in 1 pound 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	3.44% 100kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	10% 7.35g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	38% 21g	16% 9.07g	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	14.6% 132μg	366% 3298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	56% 0.73mg	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	68% 272μg	14.7% 59μg	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	93% 83.5mg	91% 81.6mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1357% 1628μg	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	31.3% 313mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	58% 0.52mg	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	62% 4.94mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	45.4% 1.04mg	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	27.2% 191mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.