Comparing Nutrients in 7 ounces Boiled Dandelion Greens with Salt VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	2.74% 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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	160% 1443μg	77.4% 697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	142% 1.84mg	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	11.4% 45.6μg	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	39.7% 35.7mg	68.4% 61.5mg	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	7.94% 1.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 712μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	19% 0.17mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	75% 1.72mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	20% 683mg	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	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Drumstick Leaves 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 Drumstick Leaves 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 Drumstick Leaves with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 2.1 times more Vitamin A, 6 times more Vitamin E and 3.3 times more Vitamin K than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• 7 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Drumstick Leaves with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Leaves 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 Drumstick Leaves with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 1.3 times more Copper than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 1.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Drumstick Leaves with Salt contain similar levels of Calcium, Sodium and Water per seven ounces.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Leaves 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 1.6 times more Sugars and 1.5 times more Fiber than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 1.8 times more Energy, 1.7 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• 7 ounces of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy