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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.39% 0.38g	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	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	160% 1443μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17% 0.22mg	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	15% 59.5μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 712μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	17% 0.15mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	20.8% 0.48mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.74% 175g	3700g per day for Men 19-50 years

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

• 7 ounces of Boiled Dandelion Greens with Salt have 181.8 times more Vitamin A, 2.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.4 times more Vitamin B6 than Boiled Drumstick Pods with Salt.
• While 7 oz of Boiled and Drained Drumstick Pods with Salt contain 12.3 times more Vitamin B5, 2.3 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Drumstick Pods with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Pods 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 Pods with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 7 times more Calcium, 1.5 times more Copper and 4 times more Iron than Boiled Drumstick Pods with Salt.
• While 7 oz of Boiled and Drained Drumstick Pods with Salt contain 1.8 times more Magnesium, 2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Drumstick Pods with Salt contain similar levels of Manganese, Phosphorus, Sodium and Water per seven ounces.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Pods with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Drumstick Pods with Salt contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Drumstick Pods with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Drumstick Pods with Salt provide inadequate amounts of Energy in seven ounces.