Comparing Nutrients in 1 pound Dandelion Greens VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	5.98% 1g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	3.13% 2.27g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	22% 12.2g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	256% 2304μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	56% 0.73mg	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	14.7% 59μg	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	91% 81.6mg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	85% 848mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	58% 0.52mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	45.4% 1.04mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	13.3% 200mg	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% 407g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Dandelion Greens have 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Water per 1 lb.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dandelion Greens have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Omega 3 and Omega 6 per 1 lb.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.