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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	8.87% 6.43g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	152% 85g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	321% 2885μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1187% 1424μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	94% 937mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Dandelion Greens with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Dandelion Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 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 Dandelion Greens with Salt.
• While 14 oz of Boiled and Drained Dandelion Greens with Salt contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 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 Dandelion Greens with Salt.
• While 14 oz of Boiled and Drained Dandelion Greens with Salt contain 14.7 times more Sodium and 19.9 times more Water than Blanched Almonds.
• 14 ounces of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 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 Dandelion Greens with Salt.
• 14 ounces of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy