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

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	5.16% 150kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	82% 107g	130g per day for Men 19-50 years
Sugars	10% 7.35g	28% 20.2g	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	34.6% 13g	76.4% 29g	38g per day for Men 19-50 years
Protein	16% 9.07g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	366% 3298μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33% 0.43mg	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	14.7% 59μg	160% 640μg	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	91% 81.6mg	13% 11.8mg	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	18% 2.72mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1357% 1628μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	93% 0.83mg	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	102% 8.16mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	156% 3.6mg	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	11% 407g	8.1% 300g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Dandelion Greens with Salt has 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 Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 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 and Drained Dandelion Greens with Salt.
• 1 pound of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 1 pound of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Dandelion Greens with Salt has 6.1 times more Calcium and 1.4 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 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 and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Cooked Frozen Young Cowpeas with Salt contain similar levels of Iron and Sodium per one pound.
• 1 pound of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 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 and Drained Dandelion Greens with Salt.
• 1 pound of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy