Comparing Nutrients in 5 ounces Broccoli VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Broccoli	Dandelion Greens	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	10% 13g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.4% 1g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	27.4% 0.36mg	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	22.3% 89.3μg	9.57% 38.3μg	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	140% 126mg	55% 49.6mg	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	7.37% 1.1mg	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dandelion Greens	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	27% 0.24mg	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	13% 1.03mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	21% 0.48mg	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	13.4% 94mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Dandelion Greens:

• Raw Broccoli has 6.8 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 16.4 times more Vitamin A, 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 4.4 times more Vitamin E and 7.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dandelion Greens:

• Raw Broccoli has 5 times more Selenium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 4 times more Calcium, 3.5 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium and 2.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Dandelion Greens have similar amounts of Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.4 times more Omega 3 and 2.4 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.3 times more Energy, 5.3 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Dandelion Greens have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.