Comparing Nutrients in 14 ounces Boiled Dandelion Greens with Salt VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	NA	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	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	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	NA	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	14% 7.94g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	321% 2885μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	11.6% 0.15mg	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	3.97% 16μg	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	37.5% 33.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1187% 1424μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	11.5% 0.1mg	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	11.4% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Dandelion Greens with Salt vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 4.5 times more Vitamin B1, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 2.5 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered 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 White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 5.8 times more Calcium, 4.4 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 2.5 times more Zinc than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered 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 White Gourd-flowered 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 2.5 times more Energy, 2.1 times more Carbohydrate, 2.4 times more Fiber and 3.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.