Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Cooked Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Energy	8.62% 250kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	126% 2g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	70.8% 92g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	92% 35g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	252% 2270μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Dandelion Greens:

• 1 kilogram of Cooked Broccoli Raab has 2.5 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 2.2 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin E and 3 times more Vitamin K than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dandelion Greens provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Dandelion Greens:

• 1 kilogram of Cooked Broccoli Raab has 1.2 times more Phosphorus, 2.6 times more Selenium and 1.3 times more Zinc than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 1.6 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium and 1.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dandelion Greens contain similar levels of Manganese, Potassium 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 Cooked Broccoli Raab has 4.6 times more Omega 3 and 1.4 times more Protein than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 2.9 times more Carbohydrate and 1.3 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.