Comparing Nutrients in 1 pound Boiled Dandelion Greens VS Boiled Eggplant

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	2.1% 0.35g	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	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	20% 14.5g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	16% 9.07g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	172% 1551μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	30% 0.39mg	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	16% 63.5μg	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	6.55% 5.9mg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Boiled Eggplant	Recommended Dietary Allowance
Calcium	63.5% 635mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	29.7% 0.27mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	22.3% 0.51mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 407g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dandelion Greens have 171 times more Vitamin A, 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 13.8 times more Vitamin C, 6 times more Vitamin E and 190.1 times more Vitamin K than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 1.3 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Dandelion Greens vs Boiled Eggplant:

• Boiled and Drained Dandelion Greens have 23.3 times more Calcium, 1.9 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 44 times more Sodium and 2.3 times more Zinc than Boiled and Drained Eggplant.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Water per 1 lb.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Eggplant have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Dandelion Greens have 2.5 times more Omega 3, 2.9 times more Omega 6 and 2.4 times more Protein than Boiled and Drained Eggplant.
• While Boiled and Drained Eggplant contains 1.4 times more Carbohydrate and 6.4 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Boiled and Drained Eggplant have similar amounts of Energy and Fiber per 1 lb.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Eggplant have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.