Comparing Nutrients in 1 pound Boiled Dandelion Greens VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Dandelion Greens	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	5.16% 150kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	48% 8.13g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	13.6% 9.9g	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	0.75% 0.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	34.6% 13g	62% 23.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	172% 1551μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	35% 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	353% 1411μg	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	30.7% 27.7mg	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	73.8% 11mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	63.5% 635mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	174% 1.56mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	202% 4.64mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	11% 407g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Cooked Frozen Edamame per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Dandelion Greens versus 1 lb of Cooked Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Dandelion Greens vs Cooked Frozen Edamame:

• 1 pound of Boiled Dandelion Greens has 22.8 times more Vitamin A, 1.6 times more Vitamin B6, 3 times more Vitamin C, 3.6 times more Vitamin E and 20.7 times more Vitamin K than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 6.9 times more Vitamin B5 and 23.9 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Cooked Frozen Edamame provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Dandelion Greens as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Dandelion Greens vs Cooked Frozen Edamame:

• 1 pound of Boiled Dandelion Greens has 2.2 times more Calcium, 7.3 times more Sodium and 1.2 times more Water than Cooked Frozen Edamame.
• While 1 lb of Prepared Frozen Edamame contains 3 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 4.5 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium and 4.9 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Prepared Frozen Edamame contains 3.7 times more Energy, 8.7 times more Fat, 9.4 times more Omega 3, 8 times more Omega 6, 1.4 times more Carbohydrate, 4.4 times more Sugars, 1.8 times more Fiber and 6 times more Protein than Boiled and Drained Dandelion Greens.
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy and Omega 6