Comparing Nutrients in 300 calories Boiled Leafy Tips Cowpeas with Salt VS Boiled Dandelion Greens with Salt

Weight per 300 calories

• Boiled Leafy Tips Cowpeas with Salt: 1364g
• Boiled Dandelion Greens with Salt: 909g

Boiled and Drained Dandelion Greens with Salt have 1.5 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas with Salt, which is low in comparison to other foods. Boiled Leafy Tips Cowpeas with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	1.93% 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	29.4% 38g	44.8% 58g	130g per day for Men 19-50 years
Sugars	NA	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	NA	69.4% 26.4g	38g per day for Men 19-50 years
Protein	114% 63.7g	32.5% 18g	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	44% 395μg	734% 6609μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	205% 818μg	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	279% 251mg	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	NA	36.4% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2719% 3263μg	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	94% 941mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	186% 15mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	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	82% 573mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	220% 3300mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	22% 816g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 16.7 times more Vitamin A 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 Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2 times more Copper, 3.9 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 4.5 times more Selenium, 1.3 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.4 times more Calcium 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 Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 3.5 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 4 times more Fat and 1.5 times more Carbohydrate 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 Energy per 300 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.