Comparing Nutrients in 1 pound Dandelion Greens VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dandelion Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	9.2% 6.67g	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	41.8% 16g	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	256% 2304μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	45.4% 0.59mg	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	30.6% 122μg	63.5% 254μg	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	176% 159mg	202% 182mg	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	104% 15.6mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	85% 848mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	17% 0.15mg	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	176% 14mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	44% 1mg	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	42.8% 299mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dandelion Greens vs Cooked Chopped Frozen Broccoli:

• Raw Dandelion Greens have 10 times more Vitamin A, 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin E and 8.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin C per 1 lb.
• Both Raw Dandelion Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dandelion Greens vs Cooked Chopped Frozen Broccoli:

• Raw Dandelion Greens have 5.7 times more Calcium, 5 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 6.9 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Selenium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dandelion Greens have 1.6 times more Energy, 20.1 times more Omega 6 and 1.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Raw Dandelion Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.