Comparing Nutrients in 1 pound Dandelion Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Dandelion Greens	Carrots	Recommended Dietary Allowance
Energy	7.04% 204kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	41.8% 16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22% 12.2g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Carrots	Recommended Dietary Allowance
Vitamin A	256% 2304μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Carrots	Recommended Dietary Allowance
Calcium	85% 848mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 2.9 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9, 5.9 times more Vitamin C, 5.2 times more Vitamin E and 59 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.6 times more Vitamin A and 3.3 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Raw Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Dandelion Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dandelion Greens vs Carrots:

• Raw Dandelion Greens have 5.7 times more Calcium, 3.8 times more Copper, 10.3 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Dandelion Greens and Raw Carrots have similar amounts of Sodium and Water per 1 lb.
• Both Raw Dandelion Greens as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dandelion Greens have 22 times more Omega 3, 2.6 times more Omega 6, 1.3 times more Fiber and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.7 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Raw Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Dandelion Greens as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.