Comparing Nutrients in 7 ounces Boiled Dandelion Greens with Salt VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	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	21% 27.3g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	14% 10.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	160% 1443μg	NA	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	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	15% 0.2mg	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	5.95% 24μg	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	12.6% 11.3mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	594% 712μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	18.7% 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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	19.2% 0.44mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Boiled Dishcloth Gourd 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 Dishcloth Gourd 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 Dishcloth Gourd with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 2.8 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 3.2 times more Vitamin C, 2.5 times more Vitamin E and 211.1 times more Vitamin K than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 8.8 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd 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 Dishcloth Gourd with Salt:

• 7 ounces of Boiled Dandelion Greens with Salt have 15.6 times more Calcium, 1.4 times more Copper, 5 times more Iron, 1.4 times more Phosphorus and 1.6 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 2 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt contain similar levels of Magnesium, Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd 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 3 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 2.1 times more Carbohydrate and 3.2 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Boiled Dishcloth Gourd with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Energy in seven ounces.