Comparing Nutrients in 14 ounces Boiled Dandelion Greens with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	11.6% 15g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	17% 12.3g	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	30.3% 11.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14% 7.94g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	321% 2885μg	102% 921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	48% 0.62mg	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	13% 51.6μg	36.7% 147μg	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	79.4% 71.4mg	101% 91mg	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	16% 2.4mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1187% 1424μg	1268% 1522μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	50.3% 0.45mg	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	89.3% 7.14mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	64% 1.48mg	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	24% 167mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	64.6% 968mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Garden Cress with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dandelion Greens with Salt versus 14 oz of Boiled Garden Cress with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Dandelion Greens with Salt vs Boiled Garden Cress with Salt:

• 14 ounces of Boiled Dandelion Greens with Salt have 3.1 times more Vitamin A and 2.2 times more Vitamin B1 than Boiled Garden Cress with Salt.
• While 14 oz of Boiled and Drained Garden Cress with Salt contain 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 14 ounces.
• 14 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 Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Dandelion Greens with Salt vs Boiled Garden Cress with Salt:

• 14 ounces of Boiled Dandelion Greens with Salt have 2.3 times more Calcium, 2.3 times more Iron and 1.9 times more Zinc than Boiled Garden Cress with Salt.
• While 14 oz of Boiled and Drained Garden Cress with Salt contain 1.6 times more Manganese and 1.5 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt contain similar levels of Copper, Magnesium, Phosphorus, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Dandelion Greens with Salt have 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled Garden Cress with Salt.
• While 14 oz of Boiled and Drained Garden Cress with Salt contain 1.9 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy in 14 ounces.