Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	28% 36.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	3.9% 2.8g	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	31.3% 12g	36.6% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	224% 2016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	76.6% 1mg	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	55.6% 222μg	26.8% 107μg	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	177% 159mg	154% 139mg	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	35% 5.24mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	2575% 3089μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Calcium	13% 131mg	74.2% 742mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	75.4% 0.68mg	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	30.3% 2.42mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	59% 1.36mg	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	27.8% 194mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dandelion Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Dandelion Greens:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dandelion Greens.
• While 14 oz of Raw Dandelion Greens contain 10 times more Vitamin A, 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin E and 8.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dandelion Greens provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Dandelion Greens:

• 14 oz of Raw Dandelion Greens contain 5.7 times more Calcium, 5 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 6.9 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dandelion Greens contain similar levels of Water per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Dandelion Greens lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Sugars than Dandelion Greens.
• While 14 oz of Raw Dandelion Greens contain 1.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dandelion Greens offer comparable quantities of Omega 3, Fiber and Protein per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in 14 ounces.