Comparing Nutrients in 1 pound Boiled Young Pods With Seeds Cowpeas with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	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	21% 11.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	366% 3298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	29.5% 118μg	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	85.7% 77mg	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 Young Pods With Seeds Cowpeas with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	39.7% 3.18mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	31.8% 222mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	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% 406g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas with Salt VS Boiled Dandelion Greens with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 1 pound of Boiled Young Pods With Seeds Cowpeas with Salt has 1.6 times more Vitamin B3, 11.2 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Dandelion Greens with Salt.
• While 1 lb of Boiled and Drained Dandelion Greens with Salt contains 10.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Young Pods With Seeds Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 1 pound of Boiled Young Pods With Seeds Cowpeas with Salt has 1.7 times more Magnesium than Boiled Dandelion Greens with Salt.
• While 1 lb of Boiled and Drained Dandelion Greens with Salt contains 2.5 times more Calcium, 1.6 times more Copper and 2.6 times more Iron than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Dandelion Greens with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per one pound.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Pods With Seeds Cowpeas with Salt has 1.3 times more Protein than Boiled Dandelion Greens with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Boiled Dandelion Greens with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt provide inadequate amounts of Energy in one pound.