Comparing Nutrients in 14 ounces Boiled Dandelion Greens with Salt VS Boiled Eggplant with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	17.5% 12.7g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	14% 7.94g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	321% 2885μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	26.3% 0.34mg	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	14% 55.6μg	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	5.73% 5.16mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1187% 1424μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	26% 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	89.3% 7.14mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	19.5% 0.45mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.6% 356g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens with Salt have 363.5 times more Vitamin A, 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 13.8 times more Vitamin C, 1.5 times more Vitamin E and 123.8 times more Vitamin K than Boiled and Drained Eggplant with Salt.
• While Boiled and Drained Eggplant with Salt contains 1.3 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained Eggplant with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Dandelion Greens with Salt have 23.3 times more Calcium, 1.9 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Boiled and Drained Eggplant with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained Eggplant with Salt have similar amounts of Sodium and Water per 14 oz.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Dandelion Greens with Salt have 2.4 times more Protein than Boiled and Drained Eggplant with Salt.
• While Boiled and Drained Eggplant with Salt contains 1.3 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained Eggplant with Salt have similar amounts of Energy and Fiber per 14 oz.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.