Comparing Nutrients in 1 kilogram Boiled Dandelion Greens with Salt VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	85.8% 112g	130g per day for Men 19-50 years
Sugars	22.3% 16g	13.8% 10g	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	76.3% 29g	52.6% 20g	38g per day for Men 19-50 years
Protein	35.7% 20g	94% 52.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	808% 7270μg	390% 3510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	715% 9.3mg	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	32.5% 130μg	57.5% 230μg	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	200% 180mg	344% 310mg	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	40% 6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2991% 3589μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	96% 0.86mg	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	225% 18mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	377% 8.7mg	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	60% 420mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	187% 2800mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	22% 817g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Drumstick Leaves with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dandelion Greens with Salt versus 1 kg of Boiled Drumstick Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dandelion Greens with Salt vs Boiled Drumstick Leaves with Salt:

• 1 kilogram of Boiled Dandelion Greens with Salt has 2.1 times more Vitamin A, 6 times more Vitamin E and 3.3 times more Vitamin K than Boiled Drumstick Leaves with Salt.
• While 1 kg of Boiled and Drained Drumstick Leaves with Salt contains 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• 1 kilogram of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Drumstick Leaves with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dandelion Greens with Salt vs Boiled Drumstick Leaves with Salt:

• 1 kilogram of Boiled Dandelion Greens with Salt has 1.3 times more Copper than Boiled Drumstick Leaves with Salt.
• While 1 kg of Boiled and Drained Drumstick Leaves with Salt contains 1.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Drumstick Leaves with Salt contain similar levels of Calcium, Sodium and Water per one kilogram.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Leaves with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dandelion Greens with Salt has 1.6 times more Sugars and 1.5 times more Fiber than Boiled Drumstick Leaves with Salt.
• While 1 kg of Boiled and Drained Drumstick Leaves with Salt contains 1.8 times more Energy, 1.7 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• 1 kilogram of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy