Comparing Nutrients in 14 ounces Dandelion Greens VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	6.16% 179kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	5.23% 0.89g	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	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	2.74% 2g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	224% 2016μg	151% 1357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	49% 0.64mg	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	13% 51.6μg	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	154% 139mg	79.4% 71.4mg	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	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2575% 3089μg	1824% 2188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	74.2% 742mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	50.7% 0.46mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	39.7% 0.91mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.63% 356g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dandelion Greens vs Boiled Dandelion Greens:

• Raw Dandelion Greens have 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Water per 14 oz.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dandelion Greens have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Omega 3 and Omega 6 per 14 oz.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.