Comparing Nutrients in 100 calories Boiled Broccoli VS Dandelion Greens

Weight per 100 calories

• Boiled Broccoli: 286g
• Dandelion Greens: 222g

Raw Dandelion Greens have 1.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	2.18% 1.58g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	20.5% 7.78g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	125% 1129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	43% 0.56mg	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	77% 309μg	15% 60μg	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	206% 185mg	86.4% 77.8mg	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	27.6% 4.14mg	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1441% 1730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Calcium	11.4% 114mg	41.6% 416mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	33% 0.76mg	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	27.3% 191mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	6.9% 255g	5.14% 190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Dandelion Greens:

• Boiled and Drained Broccoli has 9.4 times more Vitamin B5, 5.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.1 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin E and 4.3 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dandelion Greens have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Broccoli as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Dandelion Greens:

• Boiled and Drained Broccoli has 1.3 times more Phosphorus, 4.1 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 3.6 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dandelion Greens have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 3.5 times more Omega 3, 2.5 times more Sugars and 1.2 times more Fiber than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.3 times more Fat, 1.7 times more Saturated Fat and 4 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dandelion Greens have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Broccoli as well as Raw Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.