Comparing Nutrients in 7 ounces Boiled Dandelion Greens with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	8.5% 6.17g	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	15% 5.75g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	160% 1443μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24% 0.31mg	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	6.45% 25.8μg	18.4% 73.4μg	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	39.7% 35.7mg	50.7% 45.6mg	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	7.94% 1.2mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 712μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	25% 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	44.7% 3.57mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	32% 0.74mg	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	12% 83.3mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Garden Cress with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Dandelion Greens with Salt vs Boiled Garden Cress with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 3.1 times more Vitamin A and 2.2 times more Vitamin B1 than Boiled Garden Cress with Salt.
• While 7 oz of Boiled and Drained Garden Cress with Salt contain 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dandelion Greens with Salt vs Boiled Garden Cress with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 2.3 times more Calcium, 2.3 times more Iron and 1.9 times more Zinc than Boiled Garden Cress with Salt.
• While 7 oz of Boiled and Drained Garden Cress with Salt contain 1.6 times more Manganese and 1.5 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt contain similar levels of Copper, Magnesium, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dandelion Greens with Salt have 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled Garden Cress with Salt.
• While 7 oz of Boiled and Drained Garden Cress with Salt contain 1.9 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Garden Cress with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy in seven ounces.