Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Energy	12% 350kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	70.8% 92g	130g per day for Men 19-50 years
Sugars	19% 14g	9.8% 7.1g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	92% 35g	38g per day for Men 19-50 years
Protein	42.5% 24g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	193% 2.5mg	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	270% 1080μg	67.5% 270μg	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	721% 649mg	389% 350mg	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	97% 14.5mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dandelion Greens	Recommended Dietary Allowance
Calcium	40% 400mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	190% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	149% 3.42mg	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	96% 670mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 893g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dandelion Greens:

• Boiled and Drained Broccoli has 7.3 times more Vitamin B5, 4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 6.6 times more Vitamin A, 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin E and 5.5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dandelion Greens:

• Boiled and Drained Broccoli has 3.2 times more Selenium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 4.7 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.4 times more Potassium and 1.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dandelion Greens have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.7 times more Omega 3 and 2 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.3 times more Energy, 5.1 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Dandelion Greens have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.