Comparing Nutrients in 1 pound Broccoli Raab VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Broccoli Raab	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.98% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	22.3% 29g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	3.13% 2.27g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	34.6% 13g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	66% 594μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	49% 490mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	58% 0.52mg	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	121% 9.7mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Dandelion Greens per 1 lb

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

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

• 1 pound of Broccoli Raab has 1.2 times more Vitamin B1, 2.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 6.4 times more Vitamin B9 than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 2.6 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Dandelion Greens provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 1.7 times more Manganese, 1.7 times more Phosphorus and 2.8 times more Zinc than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 1.3 times more Calcium, 2.7 times more Copper and 1.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Dandelion Greens contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 5 times more Omega 3 and 1.6 times more Protein than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 2.2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Dandelion Greens offer comparable quantities of Fiber per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one pound.