Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Dandelion Greens	Carrots	Recommended Dietary Allowance
Energy	11.4% 330kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	6.9% 5g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	76.3% 29g	73.7% 28g	38g per day for Men 19-50 years
Protein	35.7% 20g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Carrots	Recommended Dietary Allowance
Vitamin A	380% 3420μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Carrots	Recommended Dietary Allowance
Calcium	140% 1400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens have 2 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin C, 3.7 times more Vitamin E and 41.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.4 times more Vitamin A, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Raw Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Dandelion Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Dandelion Greens have 4.2 times more Calcium, 2.6 times more Copper, 6 times more Iron, 2 times more Magnesium and 1.6 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.4 times more Potassium and 1.6 times more Sodium than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 1 kg.
• Both Boiled and Drained Dandelion Greens as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Dandelion Greens have 19 times more Omega 3, 2.2 times more Omega 6 and 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Raw Carrots have similar amounts of Energy and Fiber per 1 kg.
• Both Boiled and Drained Dandelion Greens as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.