Comparing Nutrients in 1 pound Boiled Dandelion Greens VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Boiled Dandelion Greens	White Gourd-flowered	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	0.24% 0.041g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	NA	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16% 9.07g	5.02% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	172% 1551μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	14% 0.18mg	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	6.8% 27.2μg	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	51% 46mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	White Gourd-flowered	Recommended Dietary Allowance
Calcium	63.5% 635mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	13% 0.12mg	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	11.3% 0.91mg	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	13% 0.3mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	20% 680mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 407g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS White Gourd-flowered per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Dandelion Greens vs White Gourd-flowered :

• 1 pound of Boiled Dandelion Greens has 4.5 times more Vitamin B1, 8 times more Vitamin B2, 1.6 times more Vitamin B3, 4 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than White Gourd-flowered .
• While 1 lb of Raw White Gourd-flowered contains 2.7 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Dandelion Greens as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Dandelion Greens vs White Gourd-flowered :

• 1 pound of Boiled Dandelion Greens has 5.4 times more Calcium, 4.4 times more Copper, 9 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium and 22 times more Sodium than White Gourd-flowered .
• While 1 lb of Raw White Gourd-flowered contains 2.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and White Gourd-flowered contain similar levels of Water per one pound.
• 1 pound of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Boiled and Drained Dandelion Greens as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dandelion Greens has 1.9 times more Carbohydrate, 5.8 times more Fiber and 3.2 times more Protein than White Gourd-flowered .
• 1 pound of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Dandelion Greens as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in one pound.