Comparing Nutrients in 1 pound Boiled Dandelion Greens with Salt VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	5.16% 150kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	3.95% 0.67g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	10% 7.35g	32.3% 23.5g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	16% 9.07g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	366% 3298μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	34.5% 0.45mg	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	13.6% 54.4μg	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	28.7% 26mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1357% 1628μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	43% 0.39mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	44% 1mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	60.4% 2055mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	77.7% 1166mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Dishcloth Gourd 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 Dishcloth Gourd 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 Dishcloth Gourd with Salt:

• 1 pound of Boiled Dandelion Greens with Salt has 2.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 3.2 times more Vitamin C, 2.5 times more Vitamin E and 211.1 times more Vitamin K than Boiled Dishcloth Gourd with Salt.
• While 1 lb of Boiled and Drained Dishcloth Gourd with Salt contains 8.8 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd 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 Dishcloth Gourd with Salt:

• 1 pound of Boiled Dandelion Greens with Salt has 15.6 times more Calcium, 1.4 times more Copper, 5 times more Iron, 1.4 times more Phosphorus and 1.6 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 1 lb of Boiled and Drained Dishcloth Gourd with Salt contains 2 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt contain similar levels of Magnesium, Manganese, Sodium and Water per one pound.
• 1 pound of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd 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 3 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 1 lb of Boiled and Drained Dishcloth Gourd with Salt contains 2.1 times more Carbohydrate and 3.2 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Energy in one pound.