Comparing Nutrients in 5 ounces Dandelion Greens VS Boiled Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	1.4% 1g	0.98% 0.71g	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	13% 4.96g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	80% 720μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	17.4% 0.23mg	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	9.57% 38.3μg	4.6% 18.4μg	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	55% 49.6mg	28.3% 25.5mg	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	32.5% 4.88mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	919% 1103μg	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	26.5% 265mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	18% 0.16mg	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	55% 4.4mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	14% 0.33mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.44% 127g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• Raw Dandelion Greens have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Raw Dandelion Greens and Boiled and Drained Dandelion Greens have similar amounts of Omega 3 and Omega 6 per 5 oz.
• Both Raw Dandelion Greens as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.