Comparing Nutrients in 14 ounces Boiled Dandelion Greens with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	14% 7.94g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	321% 2885μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1187% 1424μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	55.6% 556mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.48% 18g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens with Salt have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 6.8 times more Vitamin B3, 5.5 times more Vitamin B5, 3.8 times more Vitamin B9 and 39.6 times more Vitamin E than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Dandelion Greens with Salt have 14.7 times more Sodium and 19.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 8.9 times more Copper, 1.8 times more Iron, 11.2 times more Magnesium, 8 times more Manganese, 11.5 times more Phosphorus, 2.8 times more Potassium, 10.7 times more Selenium and 10.6 times more Zinc than Boiled and Drained Dandelion Greens with Salt.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 17.9 times more Energy, 87.5 times more Fat, 2.9 times more Carbohydrate, 2.9 times more Sugars, 3.4 times more Fiber and 10.7 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.