Comparing Nutrients in 7 ounces Broccoli Raab VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	14% 18.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.94% 1.4g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	29% 260μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	38.3% 0.5mg	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	41% 165μg	13.4% 53.6μg	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	44.5% 40mg	77% 69.5mg	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	21.4% 3.2mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dandelion Greens	Recommended Dietary Allowance
Calcium	21.4% 214mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	37.7% 0.34mg	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	53% 4.25mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	29.5% 0.68mg	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	20.7% 145mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dandelion Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dandelion Greens:

• 7 ounces of Broccoli Raab have 1.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.1 times more Vitamin B9 than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 3.9 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.7 times more Vitamin C, 2.1 times more Vitamin E and 3.5 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Dandelion Greens provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dandelion Greens:

• 7 ounces of Broccoli Raab have 1.9 times more Zinc than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 1.7 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 2 times more Potassium and 2.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Dandelion Greens contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4.3 times more Omega 3 than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 3.2 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Dandelion Greens offer comparable quantities of Protein per seven ounces.
• Both Raw Broccoli Raab as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Dandelion Greens

What are the health benefits of Broccoli Raab compared to Dandelion Greens?

Both Broccoli Raab and Dandelion Greens are nutrient-dense leafy greens that offer numerous health benefits. Broccoli Raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants that help protect cells from damage. Dandelion Greens are high in vitamins A, C, and K, as well as calcium and iron. They also have diuretic properties and may support liver health. Overall, both greens are excellent choices for a healthy diet.

Can I lose weight easier by eating more Broccoli Raab or Dandelion Greens?

Both broccoli raab and dandelion greens are nutrient-dense, low-calorie foods that can support weight loss. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Ultimately, the best choice for weight loss is the one that you enjoy and can incorporate into a balanced diet that supports your overall health and weight loss goals.

Should I eat more Broccoli Raab or more Dandelion Greens to gain more muscles while training consistently?

Both broccoli raab and dandelion greens are nutritious options that can support muscle growth when included in a balanced diet. Broccoli raab is a good source of vitamin C, vitamin K, and iron, which are important for muscle function and recovery. Dandelion greens are rich in vitamins A, C, and K, as well as calcium and iron, which can also support muscle health. To gain more muscles while training consistently, it's important to focus on a variety of plant-based foods to ensure you are getting a wide range of nutrients. Incorporating both broccoli raab and dandelion greens into your meals can be beneficial for overall health and muscle growth.

What is the environmental impact of producing Broccoli Raab compared to Dandelion Greens?

Both Broccoli Raab and Dandelion Greens have a relatively low environmental impact compared to animal products. They require less water, land, and resources to grow compared to animal agriculture. Both are nutrient-dense and can be a sustainable choice for a plant-based diet.