Comparing Nutrients in 7 ounces Boiled Dandelion Greens VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Dandelion Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	75.4% 679μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	32.3% 4.84mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	912% 1094μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.8% 278mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	8.38% 0.075mg	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	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Dandelion Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Dandelion Greens have 6.6 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.2 times more Vitamin B6, 2 times more Vitamin E and 6.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.9 times more Vitamin B5, 5.2 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Dandelion Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Dandelion Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Dandelion Greens have 2.5 times more Calcium, 3 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Manganese, 9.3 times more Selenium and 1.7 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Dandelion Greens have 1.3 times more Energy, 7.2 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3, 2.7 times more Sugars and 1.4 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled and Drained Dandelion Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Dandelion Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.