Comparing Nutrients in 5 ounces Boiled Dandelion Greens VS Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Dandelion Greens	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	6.98% 9.07g	10% 13g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	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	11% 4.1g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	54% 485μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	4.6% 18.4μg	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	28.3% 25.5mg	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	23% 3.46mg	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	651% 782μg	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Dandelion Greens	Recommended Dietary Allowance
Calcium	20% 198mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	32% 2.55mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	8.5% 59.5mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.28% 121g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens contain 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 Boiled and Drained Dandelion Greens as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Dandelion Greens vs Dandelion Greens:

• Raw Dandelion Greens contain 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 Boiled and Drained Dandelion Greens and Raw Dandelion Greens have similar amounts of Water per 5 oz.
• Both Boiled and Drained Dandelion Greens as well as Raw Dandelion Greens have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dandelion Greens contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Raw Dandelion Greens have similar amounts of Omega 3, Omega 6 and Fiber per 5 oz.
• Both Boiled and Drained Dandelion Greens as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.