Comparing Nutrients in 100 calories Boiled Dandelion Greens VS Frozen Edamame

Weight per 100 calories

• Boiled Dandelion Greens: 303g
• Frozen Edamame: 92g

Frozen Edamame, Unprepared has 3.3 times more energy per unit of mass than Boiled and Drained Dandelion Greens, which is average in comparison to other foods. Boiled Dandelion Greens having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Dandelion Greens or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	4.47% 4.34g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	5.37% 7g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	3.14% 2.28g	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	0.27% 0.19g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	23% 8.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.06g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	115% 1036μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.73% 1.56mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	9.53% 0.12mg	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	9.85% 39.4μg	69.5% 278μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.6% 54.5mg	9.9% 8.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1392% 1671μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Calcium	42.4% 424mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	33% 0.3mg	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	68% 5.45mg	24% 1.94mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	40.3% 0.93mg	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	18% 127mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0.37% 5.5mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.35% 272g	1.86% 69g	3700g per day for Men 19-50 years

Boiled Dandelion Greens VS Frozen Edamame Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Dandelion Greens or Frozen Edamame?

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

• 100 calories of Boiled Dandelion Greens have 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B6, 6.1 times more Vitamin C, 11.2 times more Vitamin E and 58 times more Vitamin K than Frozen Edamame.
• While 100 kcal of Frozen Edamame, Unprepared contain 2.8 times more Vitamin B5 and 7.1 times more Vitamin B9 than Boiled and Drained Dandelion Greens.

Comparing minerals per 100 calories for Boiled Dandelion Greens vs Frozen Edamame:

• 100 calories of Boiled Dandelion Greens have 7.7 times more Calcium, 2.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, 24.2 times more Sodium and 3.9 times more Water than Frozen Edamame.
• While 100 kcal of Frozen Edamame, Unprepared contain 1.3 times more Manganese and 1.4 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Edamame contain similar levels of Copper and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Dandelion Greens have 2.8 times more Carbohydrate and 2 times more Fiber than Frozen Edamame.
• While 100 kcal of Frozen Edamame, Unprepared contain 2.4 times more Fat, 1.5 times more Sugars and 1.7 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Edamame offer comparable quantities of Energy per 100 calories.