Comparing Nutrients in 300 calories Boiled Dandelion Greens with Salt VS Boiled White Gourd-flowered with Salt

Weight per 300 calories

• Boiled Dandelion Greens with Salt: 909g
• Boiled White Gourd-flowered with Salt: 2308g

Boiled Dandelion Greens with Salt have 2.5 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Dandelion Greens with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	55% 71.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	69.4% 26.4g	73% 27.7g	38g per day for Men 19-50 years
Protein	32.5% 18g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	734% 6609μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.67mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	67.5% 0.88mg	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	29.5% 118μg	23% 92μg	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	182% 164mg	218% 196mg	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	36.4% 5.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2719% 3263μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	127% 1273mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	66.7% 0.6mg	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	205% 16.4mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	66.2% 1.52mg	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	54.5% 382mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	170% 2545mg	366% 5492mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	147% 16mg	11mg per day for Men 19-50 years
Water	22% 816g	59.5% 2200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Dandelion Greens with Salt vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 1.9 times more Vitamin B3 and 6.4 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin C per 300 kcal.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dandelion Greens with Salt vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.4 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 1.9 times more Potassium, 1.7 times more Selenium, 2.2 times more Sodium, 6.3 times more Zinc and 2.7 times more Water than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Dandelion Greens with Salt have 11.8 times more Fat and 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.