Comparing Nutrients in 1 kilogram Dandelion Greens VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	15.5% 450kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	49.2% 64g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	6.9% 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	92% 35g	76.3% 29g	38g per day for Men 19-50 years
Protein	48.2% 27g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	564% 5080μg	380% 3420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	123% 1.6mg	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	67.5% 270μg	32.5% 130μg	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	389% 350mg	200% 180mg	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	229% 34.4mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	187% 1870mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	128% 1.15mg	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	388% 31mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	100% 2.3mg	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	94% 660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23% 856g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Dandelion Greens have 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Water per 1 kg.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dandelion Greens have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Omega 3 and Omega 6 per 1 kg.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.