Comparing Nutrients in 7 ounces Boiled Leafy Tips Cowpeas with Salt VS 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	1.5% 43.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.27% 5.56g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	NA	4.43% 3.2g	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	NA	15% 5.75g	38g per day for Men 19-50 years
Protein	16.5% 9.27g	7.1% 3.97g	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	6.4% 57.5μg	160% 1443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	24.4% 0.32mg	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	29.8% 119μg	6.45% 25.8μg	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	40.6% 36.5mg	39.7% 35.7mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	594% 712μg	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	13.7% 137mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	25.4% 0.23mg	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	27% 2.16mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	20% 0.46mg	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	12% 83.3mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2 times more Vitamin B1, 2 times more Vitamin B3 and 4.6 times more Vitamin B9 than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 25.1 times more Vitamin A 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 Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• 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 7 oz.

Comparing minerals per 7 ounces for Boiled Leafy Tips Cowpeas with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 1.3 times more Copper, 2.6 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium and 3 times more Selenium than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2 times more Calcium and 1.7 times more Iron 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 Phosphorus, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Leafy Tips Cowpeas with Salt have 2.3 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.5 times more Energy and 2.3 times more Carbohydrate 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 Fat, Cholesterol, Glucose and Sucrose in 7 oz.