Comparing Nutrients in 5 ounces Boiled Dandelion Greens VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.98% 9.07g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	4.85% 3.5g	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	0.41% 0.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	11% 4.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	54% 485μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14.7% 0.19mg	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	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.3% 25.5mg	15.3% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.46mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	651% 782μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Edamame	Recommended Dietary Allowance
Calcium	20% 198mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Frozen Edamame per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Dandelion Greens versus 5 oz of Frozen Edamame to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Dandelion Greens have 1.9 times more Vitamin C, 3.4 times more Vitamin E and 17.6 times more Vitamin K than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 9.4 times more Vitamin B5 and 23.3 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Edamame provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5

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

• 5 ounces of Boiled Dandelion Greens have 2.3 times more Calcium and 7.3 times more Sodium than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.8 times more Copper, 2.5 times more Magnesium, 4.4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium and 4.7 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Edamame contain similar levels of Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Edamame, Unprepared contain 3.3 times more Energy, 7.9 times more Fat, 5 times more Sugars, 1.7 times more Fiber and 5.6 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Edamame offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy