Comparing Nutrients in 5 ounces Boiled Dandelion Greens with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.98% 9.07g	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	NA	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	11% 4.1g	NA	38g per day for Men 19-50 years
Protein	5.06% 2.83g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	115% 1031μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	13.4% 0.17mg	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	4.6% 18.4μg	9.2% 37μg	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	28.3% 25.5mg	26.8% 24mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	424% 509μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.1mg	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	32% 2.55mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	13.5% 0.31mg	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	8.5% 59.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Young Pods With Seeds Cowpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Dandelion Greens with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 5 ounces of Boiled Dandelion Greens with Salt have 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 Young Pods With Seeds Cowpeas with Salt.
• While 5 oz of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.6 times more Vitamin B3, 11.2 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Young Pods With Seeds Cowpeas with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Dandelion Greens with Salt vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 5 ounces of Boiled Dandelion Greens with Salt have 2.5 times more Calcium, 1.6 times more Copper and 2.6 times more Iron than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 5 oz of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.7 times more Magnesium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Young Pods With Seeds Cowpeas with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per five ounces.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.3 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Young Pods With Seeds Cowpeas with Salt offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Energy in five ounces.