Comparing Nutrients in 300 calories Cooked Frozen Young Cowpeas with Salt VS Boiled Dandelion Greens with Salt

Weight per 300 calories

• Cooked Frozen Young Cowpeas with Salt: 229g
• Boiled Dandelion Greens with Salt: 909g

Cooked Frozen Young Cowpeas with Salt have 4 times more energy per 100g than Boiled Dandelion Greens with Salt. It has average energy density when compared to other foods. Boiled and Drained Dandelion Greens with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	44.8% 58g	130g per day for Men 19-50 years
Sugars	14% 10.2g	20.3% 14.7g	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	38.6% 14.7g	69.4% 26.4g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	32.5% 18g	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	1% 9.16μg	734% 6609μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	112% 1.45mg	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	80.7% 323μg	29.5% 118μg	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	6.6% 5.95mg	182% 164mg	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	4.6% 0.69mg	36.4% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.2% 84.3μg	2719% 3263μg	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	5.27% 52.7mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	116% 1.05mg	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	60.7% 4.85mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	91% 2.1mg	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	40% 279mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	4.1% 151g	22% 816g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas With Salt VS Boiled Dandelion Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas with Salt or Boiled Dandelion Greens with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 300 calories of Cooked Frozen Young Cowpeas with Salt have 2.7 times more Vitamin B9 than Boiled Dandelion Greens with Salt.
• While 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 721.5 times more Vitamin A, 2 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B3, 6.7 times more Vitamin B6, 27.5 times more Vitamin C, 7.9 times more Vitamin E and 38.7 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• 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 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 300 calories of Cooked Frozen Young Cowpeas with Salt have 2.9 times more Selenium and 1.3 times more Zinc than Boiled Dandelion Greens with Salt.
• While 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 24.2 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium, 4.6 times more Sodium and 5.4 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 Manganese per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium
• 300 calories of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Dandelion Greens with Salt contain 1.4 times more Sugars and 1.8 times more Fiber than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Boiled Dandelion Greens with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.