Comparing Nutrients in 1 pound Boiled Dandelion Greens with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	5.16% 150kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	NA	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	NA	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	13.3% 17.2g	130g per day for Men 19-50 years
Sugars	10% 7.35g	19.5% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	16% 9.07g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	366% 3298μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	54.8% 0.71mg	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	14.7% 59μg	42% 168μg	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	91% 81.6mg	116% 104mg	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	18% 2.72mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1357% 1628μg	1449% 1739μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	57.5% 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	102% 8.16mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	73.4% 1.7mg	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	27.2% 191mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	47% 1601mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 407g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Dandelion Greens with Salt has 3.1 times more Vitamin A and 2.2 times more Vitamin B1 than Boiled Garden Cress with Salt.
• While 1 lb of Boiled and Drained Garden Cress with Salt contains 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per one pound.
• 1 pound of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Dandelion Greens with Salt has 2.3 times more Calcium, 2.3 times more Iron and 1.9 times more Zinc than Boiled Garden Cress with Salt.
• While 1 lb of Boiled and Drained Garden Cress with Salt contains 1.6 times more Manganese and 1.5 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt contain similar levels of Copper, Magnesium, Phosphorus, Sodium and Water per one pound.
• 1 pound of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dandelion Greens with Salt has 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled Garden Cress with Salt.
• While 1 lb of Boiled and Drained Garden Cress with Salt contains 1.9 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy in one pound.