Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	28.7% 37.3g	22.3% 29g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	429% 3865μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	13.6% 136mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	19.4% 136mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 407g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 2.5 times more Vitamin A, 1.3 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 2 times more Vitamin B1, 4 times more Vitamin B2, 5 times more Vitamin C, 2.4 times more Vitamin E and 40.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled Dandelion Greens:

• Boiled and Drained Carrots have 2.3 times more Selenium and 1.3 times more Sodium than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 4.7 times more Calcium, 6.8 times more Copper, 5.3 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dandelion Greens have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.3 times more Carbohydrate and 6.9 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 38 times more Omega 3, 2.6 times more Omega 6 and 2.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dandelion Greens have similar amounts of Energy and Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.