Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Energy	9.66% 280kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41.2% 53.6g	70.8% 92g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	79% 30g	92% 35g	38g per day for Men 19-50 years
Protein	55.4% 31g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Dandelion Greens	Recommended Dietary Allowance
Calcium	51% 510mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	190% 1.7mg	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	76.3% 6.1mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	78.6% 550mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.3 times more Vitamin B5 than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 10 times more Vitamin A, 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin E and 8.8 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dandelion Greens provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.8 times more Selenium than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 3.7 times more Calcium, 4 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2.2 times more Potassium, 3.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dandelion Greens contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.1 times more Sugars than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 1.7 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dandelion Greens offer comparable quantities of Omega 3, Fiber and Protein per one kilogram.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.