Comparing Nutrients in 14 ounces Dandelion Greens VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dandelion Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	13.5% 9.76g	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	36.6% 14g	19% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	224% 2016μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	34% 0.44mg	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	26.8% 107μg	7.94% 31.8μg	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	154% 139mg	8.8% 7.94mg	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	91% 13.7mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2575% 3089μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	74.2% 742mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	45.4% 0.41mg	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	154% 12.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	77.7% 1.8mg	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	37.4% 262mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dandelion Greens vs Canned Carrots with Liquids and Salt:

• Raw Dandelion Greens have 10 times more Vitamin B1, 9.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9, 17.5 times more Vitamin C, 4.7 times more Vitamin E and 79.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin A per 14 oz.
• Both Raw Dandelion Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dandelion Greens vs Canned Carrots with Liquids and Salt:

• Raw Dandelion Greens have 6 times more Calcium, 1.7 times more Copper, 6 times more Iron, 4 times more Magnesium, 3.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Manganese and 3.2 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 14 oz.
• Both Raw Dandelion Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dandelion Greens have 2 times more Energy, 5.5 times more Omega 3, 4.7 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.5 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.