Comparing Nutrients in 500 calories Boiled Dandelion Greens with Salt VS Boiled Dishcloth Gourd with Salt

Weight per 500 calories

• Boiled Dandelion Greens with Salt: 1515g
• Boiled Dishcloth Gourd with Salt: 926g

Boiled and Drained Dishcloth Gourd with Salt has 1.6 times more energy per unit of mass than Boiled and Drained Dandelion Greens with Salt, which is low in comparison to other foods. Boiled Dandelion Greens with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dandelion Greens with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	3.25% 3.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	98% 127g	130g per day for Men 19-50 years
Sugars	34% 24.5g	66% 48g	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	116% 44g	70.7% 27g	38g per day for Men 19-50 years
Protein	54% 30.3g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	1224% 11015μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	70.5% 0.92mg	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	49.2% 197μg	27.8% 111μg	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	303% 273mg	58.6% 52.8mg	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	60.6% 9.1mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4532% 5438μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	212% 2121mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	87.4% 0.79mg	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	341% 27.3mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	89.8% 2.06mg	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	91% 636mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	103% 3515mg	123% 4194mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	3.37% 1.85μg	55μg per day for Men 19-50 years
Sodium	283% 4242mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	36.8% 1361g	21% 780g	3700g per day for Men 19-50 years

Boiled Dandelion Greens With Salt VS Boiled Dishcloth Gourd With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dandelion Greens with Salt or Boiled Dishcloth Gourd with Salt?

Lets compare vitamin content per 500 calories of Boiled Dandelion Greens with Salt vs Boiled Dishcloth Gourd with Salt:

• 500 calories of Boiled Dandelion Greens with Salt have 4.6 times more Vitamin B1, 6.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9, 5.2 times more Vitamin C, 4.1 times more Vitamin E and 345.5 times more Vitamin K than Boiled Dishcloth Gourd with Salt.
• While 500 kcal of Boiled and Drained Dishcloth Gourd with Salt contain 5.4 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dandelion Greens with Salt vs Boiled Dishcloth Gourd with Salt:

• 500 calories of Boiled Dandelion Greens with Salt have 25.5 times more Calcium, 2.2 times more Copper, 8.2 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Sodium, 2.7 times more Zinc and 1.7 times more Water than Boiled Dishcloth Gourd with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dandelion Greens with Salt have 1.6 times more Fiber and 5 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 500 kcal of Boiled and Drained Dishcloth Gourd with Salt contain 1.3 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt offer comparable quantities of Energy per 500 calories.