Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Energy	11.4% 330kcal	37.6% 1090kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	NA	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	58.5% 76g	130g per day for Men 19-50 years
Sugars	6.9% 5g	34.2% 25g	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	2.9% 2.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	76.3% 29g	126% 48g	38g per day for Men 19-50 years
Protein	35.7% 20g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	380% 3420μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	58% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	104% 1.35mg	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	758% 3030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	163% 24.4mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Calcium	140% 1400mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	360% 3.24mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	439% 10mg	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	230% 1610mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	120% 13mg	11mg per day for Men 19-50 years
Water	24.3% 898g	20.3% 752g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens have 1.9 times more Vitamin C, 3.4 times more Vitamin E and 17.6 times more Vitamin K than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 9.4 times more Vitamin B5 and 23.3 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Edamame, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

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

• Boiled and Drained Dandelion Greens have 2.3 times more Calcium and 7.3 times more Sodium than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 2.8 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium and 4.7 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Edamame, Unprepared have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Edamame, Unprepared contains 3.3 times more Energy, 7.9 times more Fat, 5 times more Sugars, 1.7 times more Fiber and 5.6 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Edamame, Unprepared have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Dandelion Greens as well as Frozen Edamame, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.