Comparing Nutrients in 1 pound Broccoli VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Broccoli	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	22.3% 29g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 12.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	21.3% 213mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	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

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

• Raw Broccoli has 1.2 times more Vitamin B3, 10.1 times more Vitamin B5, 4.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 11 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin E and 5.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 1.6 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 3 times more Calcium, 2.3 times more Copper, 2.5 times more Iron and 1.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Dandelion Greens have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.7 times more Omega 3, 3.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 4.6 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Dandelion Greens have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Raw Broccoli as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.