Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas with Salt VS 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	6.4% 186kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	3.17% 2.3g	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	24% 9.07g	11% 4.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	5.06% 2.83g	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	0.63% 5.67μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	17.4% 0.23mg	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	50% 200μg	4.6% 18.4μg	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	4.1% 3.7mg	28.3% 25.5mg	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	2.83% 0.43mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	424% 509μg	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	3.26% 32.6mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	18% 0.16mg	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	37.6% 3mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	14% 0.33mg	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	24.7% 173mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Boiled Dandelion Greens with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Young Cowpeas with Salt versus 5 oz of Boiled Dandelion Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 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 Dandelion Greens with Salt.
• While 5 oz of Boiled and Drained Dandelion Greens with Salt contain 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 Boiled Frozen Young Cowpeas , drained with Salt.
• 5 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• 5 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 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 five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 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 Dandelion Greens with Salt.
• While 5 oz of Boiled and Drained Dandelion Greens with Salt contain 6.1 times more Calcium and 1.4 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 Iron and Sodium per five ounces.
• 5 ounces of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Cowpeas with Salt have 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 Dandelion Greens with Salt.
• 5 ounces of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy