Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	4.4% 0.75g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.45% 2.5g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	35.7% 20g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Vitamin A	380% 3420μg	120% 1080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.4% 0.2mg	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	355% 1420μg	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	72.2% 65mg	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	1925% 2310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Calcium	140% 1400mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	110% 0.99mg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	183% 4.2mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25.3% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Endive per 1 kg

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

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

• 1 kilogram of Boiled Dandelion Greens has 3.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin B6, 2.8 times more Vitamin C, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Endive.
• While 1 kg of Raw Endive contains 15.8 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Endive have insufficient amounts of Vitamin B6
• Both Boiled and Drained Dandelion Greens as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Dandelion Greens has 2.7 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2 times more Sodium than Endive.
• While 1 kg of Raw Endive contains 1.8 times more Manganese, 1.4 times more Potassium and 2.8 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Endive contain similar levels of Copper and Water per one kilogram.
• Both Boiled and Drained Dandelion Greens as well as Raw Endive lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dandelion Greens has 2.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Protein than Endive.
• Both Boiled Dandelion Greens and Endive offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Endive provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in one kilogram.