Comparing Nutrients in 1 kilogram Dandelion Greens VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Eggplant	13%	6%	81%

Macro Nutrients

	Dandelion Greens	Eggplant	Recommended Dietary Allowance
Energy	15.5% 450kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	3.7% 0.63g	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	45.2% 58.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	48.7% 35.3g	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	21.2% 15.4g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	48.2% 27g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Eggplant	Recommended Dietary Allowance
Vitamin A	564% 5080μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	64.6% 0.84mg	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	55% 220μg	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	24.4% 22mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Eggplant	Recommended Dietary Allowance
Calcium	187% 1870mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	90% 0.81mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	101% 2.32mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	67.4% 2290mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23% 856g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 508 times more Vitamin A, 4.9 times more Vitamin B1, 7 times more Vitamin B2, 1.2 times more Vitamin B3, 3 times more Vitamin B6, 1.2 times more Vitamin B9, 15.9 times more Vitamin C, 11.5 times more Vitamin E and 222.4 times more Vitamin K than Raw Eggplant.
• While Raw Eggplant contains 3.3 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dandelion Greens vs Eggplant:

• Raw Dandelion Greens have 20.8 times more Calcium, 2.1 times more Copper, 13.5 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 38 times more Sodium and 2.6 times more Zinc than Raw Eggplant.
• Both Raw Dandelion Greens and Raw Eggplant have similar amounts of Water per 1 kg.
• Both Raw Dandelion Greens as well as Raw Eggplant have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dandelion Greens have 1.8 times more Energy, 3.4 times more Omega 3, 4.1 times more Omega 6, 1.6 times more Carbohydrate and 2.8 times more Protein than Raw Eggplant.
• While Raw Eggplant contains 5 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Raw Eggplant have similar amounts of Fiber per 1 kg.
• Both Raw Dandelion Greens as well as Raw Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.