Comparing Nutrients in 5 ounces Boiled Dandelion Greens VS Endive

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Endive	25%	9%	66%

Macro Nutrients

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.63% 0.11g	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	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.49% 0.35g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Vitamin A	54% 485μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	2.2% 0.028mg	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	50.3% 201μg	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	10.2% 9.2mg	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	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	651% 782μg	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Calcium	20% 198mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	15.6% 0.14mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	26% 0.6mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Endive per 5 oz

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

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

• 5 ounces of Boiled Dandelion Greens have 3.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin B6, 2.8 times more Vitamin C, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Endive.
• While 5 oz of Raw Endive contain 15.8 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 5 ounces of Endive have insufficient amounts of Vitamin B6
• Both Boiled and Drained Dandelion Greens as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Dandelion Greens have 2.7 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2 times more Sodium than Endive.
• While 5 oz of Raw Endive contain 1.8 times more Manganese, 1.4 times more Potassium and 2.8 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Endive contain similar levels of Copper and Water per five ounces.
• Both Boiled and Drained Dandelion Greens as well as Raw Endive lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Dandelion Greens have 2.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Protein than Endive.
• Both Boiled Dandelion Greens and Endive offer comparable quantities of Fiber per five ounces.
• 5 ounces of Endive provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in five ounces.