Comparing Nutrients in 7 ounces Boiled Dandelion Greens VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.81% 0.14g	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	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	0.63% 0.46g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	75.4% 679μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	2.44% 0.032mg	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	38.7% 155μg	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	7.28% 6.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	912% 1094μg	350% 421μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Boiled Escarole	Recommended Dietary Allowance
Calcium	27.8% 278mg	9.13% 91mg	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	0.33% 13.3μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	33.2% 0.76mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	14.3% 486mg	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	5.82% 87.3mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Boiled Escarole per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Dandelion Greens vs Boiled Escarole:

• 7 ounces of Boiled Dandelion Greens have 3.6 times more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 10 times more Vitamin B6, 5.5 times more Vitamin C, 6.1 times more Vitamin E and 2.6 times more Vitamin K than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 14.5 times more Vitamin B5 and 6 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 7 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dandelion Greens vs Boiled Escarole:

• 7 ounces of Boiled Dandelion Greens have 3 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.3 times more Sodium than Boiled Escarole.
• While 7 oz of Boiled and Drained Escarole without Salt contain 1.7 times more Manganese and 2.5 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Boiled Escarole contain similar levels of Potassium and Water per seven ounces.
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dandelion Greens have 3.2 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Protein than Boiled Escarole.
• Both Boiled Dandelion Greens and Boiled Escarole offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Escarole provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.