Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Dandelion Greens	Navy Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	467% 608g	130g per day for Men 19-50 years
Sugars	6.9% 5g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	76.3% 29g	403% 153g	38g per day for Men 19-50 years
Protein	35.7% 20g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Navy Beans	Recommended Dietary Allowance
Vitamin A	380% 3420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	329% 4.3mg	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	910% 3640μg	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	NA	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	163% 24.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Navy Beans	Recommended Dietary Allowance
Calcium	140% 1400mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	24.3% 898g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Navy Beans per 1 kg

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

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

• 1 kilogram of Boiled Dandelion Greens has more Vitamin A, 122 times more Vitamin E and 220.6 times more Vitamin K than Navy Beans.
• While 1 kg of Raw Navy Beans contains 6 times more Vitamin B1, 4.3 times more Vitamin B3, 13.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 28 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Navy Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Dandelion Greens as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dandelion Greens vs Navy Beans:

• 1 kilogram of Boiled Dandelion Greens has 8.8 times more Sodium and 7.4 times more Water than Navy Beans.
• While 1 kg of Raw Navy Beans contains 7.3 times more Copper, 3.1 times more Iron, 7.3 times more Magnesium, 6.2 times more Manganese, 9.7 times more Phosphorus, 5.1 times more Potassium, 36.7 times more Selenium and 13 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Navy Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 10.2 times more Energy, 14.2 times more Omega 3, 9.5 times more Carbohydrate, 7.8 times more Sugars, 5.3 times more Fiber and 11.2 times more Protein than Boiled and Drained Dandelion Greens.
• 1 kilogram of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Boiled and Drained Dandelion Greens as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.