Comparing Nutrients in 1 pound Boiled Dandelion Greens VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Garlic	16%	3%	81%

Macro Nutrients

	Boiled Dandelion Greens	Garlic	Recommended Dietary Allowance
Energy	5.16% 150kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	6.1% 1.04g	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	115% 150g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	6.26% 4.54g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	16% 9.07g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Garlic	Recommended Dietary Allowance
Vitamin A	172% 1551μg	0% 0μg	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	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	431% 5.6mg	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	3.4% 13.6μg	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	157% 142mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Garlic	Recommended Dietary Allowance
Calcium	63.5% 635mg	82% 821mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	151% 1.36mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	330% 7.6mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	117% 64.4μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	11% 407g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Garlic per 1 lb

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

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

• 1 pound of Boiled Dandelion Greens has more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B9, 30.5 times more Vitamin E and 324.4 times more Vitamin K than Garlic.
• While 1 lb of Raw Garlic contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 10.5 times more Vitamin B5, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Dandelion Greens.
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Dandelion Greens as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Dandelion Greens has 2.6 times more Sodium and 1.5 times more Water than Garlic.
• While 1 lb of Raw Garlic contains 1.3 times more Calcium, 2.6 times more Copper, 7.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 47.3 times more Selenium and 4.1 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Garlic contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dandelion Greens has 1.9 times more Omega 3 and 1.4 times more Fiber than Garlic.
• While 1 lb of Raw Garlic contains 4.5 times more Energy, 5.2 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Dandelion Greens.
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy
• 1 pound of Garlic provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Raw Garlic provide inadequate amounts of Omega 6 in one pound.