Comparing Nutrients in 1 pound Carrots VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	22.3% 29g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	421% 3787μg	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	20.2% 0.26mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	15% 150mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.4 times more Vitamin A, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 2 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin C, 3.7 times more Vitamin E and 41.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Carrots vs Boiled Dandelion Greens:

• Raw Carrots have 1.4 times more Potassium and 1.6 times more Sodium than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 4.2 times more Calcium, 2.6 times more Copper, 6 times more Iron, 2 times more Magnesium and 1.6 times more Manganese than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Dandelion Greens have similar amounts of Phosphorus, Zinc and Water per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Energy, 1.5 times more Carbohydrate and 9.5 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 19 times more Omega 3, 2.2 times more Omega 6 and 2.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Dandelion Greens have similar amounts of Fiber per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.