Comparing Nutrients in 1 pound Boiled Dandelion Greens VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	1.84% 0.31g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	1.44% 1.04g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 9.07g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	172% 1551μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	5.6% 0.073mg	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	88.5% 354μg	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	16.6% 15mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	801% 961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Calcium	63.5% 635mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	76% 1.75mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	32.7% 1111mg	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	13.3% 200mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11% 407g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Boiled Escarole per 1 lb

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

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

• 1 pound of Boiled Dandelion Greens has 3.6 times more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 10 times more Vitamin B6, 5.5 times more Vitamin C, 6.1 times more Vitamin E and 2.6 times more Vitamin K than Boiled Escarole.
• While 1 lb of Boiled and Drained Escarole without Salt contains 14.5 times more Vitamin B5 and 6 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Dandelion Greens has 3 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.3 times more Sodium than Boiled Escarole.
• While 1 lb of Boiled and Drained Escarole without Salt contains 1.7 times more Manganese and 2.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Boiled Escarole contain similar levels of Potassium and Water per one pound.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dandelion Greens has 3.2 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Protein than Boiled Escarole.
• Both Boiled Dandelion Greens and Boiled Escarole offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in one pound.