Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	22.3% 29g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	10% 7.35g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	366% 3298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	56% 0.73mg	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	122% 490μg	14.7% 59μg	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	327% 294mg	91% 81.6mg	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	44% 6.58mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1357% 1628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	45.4% 1.04mg	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	43.4% 304mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Dandelion Greens with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled Dandelion Greens with Salt:

• 1 pound of Boiled Broccoli has 10.8 times more Vitamin B5, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 3.6 times more Vitamin C and 2.4 times more Vitamin E than Boiled Dandelion Greens with Salt.
• While 1 lb of Boiled and Drained Dandelion Greens with Salt contains 9.4 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Broccoli as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled Dandelion Greens with Salt:

• 1 pound of Boiled Broccoli has 1.6 times more Phosphorus, 1.3 times more Potassium, 5.3 times more Selenium and 1.6 times more Zinc than Boiled Dandelion Greens with Salt.
• While 1 lb of Boiled and Drained Dandelion Greens with Salt contains 3.5 times more Calcium, 1.9 times more Copper, 2.7 times more Iron and 6.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Dandelion Greens with Salt contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Broccoli and Boiled and Drained Dandelion Greens with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled Broccoli and Boiled Dandelion Greens with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Dandelion Greens with Salt provide inadequate amounts of Energy in one pound.