Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.43% 3.2g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	160% 1443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.4% 0.32mg	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	33.2% 133μg	6.45% 25.8μg	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	124% 112mg	39.7% 35.7mg	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	16% 2.42mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	594% 712μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	25.4% 0.23mg	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	20% 1.6mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	20% 0.46mg	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	14% 99mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Dandelion Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Boiled Dandelion Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Dandelion Greens with Salt:

• 7 ounces of Frozen Chopped Broccoli have 4.9 times more Vitamin B5, 5.2 times more Vitamin B9, 3.1 times more Vitamin C and 2 times more Vitamin E than Boiled Dandelion Greens with Salt.
• While 7 oz of Boiled and Drained Dandelion Greens with Salt contain 14 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Dandelion Greens with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Manganese, 9.3 times more Selenium and 1.7 times more Zinc than Boiled Dandelion Greens with Salt.
• While 7 oz of Boiled and Drained Dandelion Greens with Salt contain 2.5 times more Calcium, 3 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium and 11.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Dandelion Greens with Salt contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Protein than Boiled Dandelion Greens with Salt.
• While 7 oz of Boiled and Drained Dandelion Greens with Salt contain 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Dandelion Greens with Salt offer comparable quantities of Fiber per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Dandelion Greens with Salt provide inadequate amounts of Energy in seven ounces.