Comparing Nutrients in 7 ounces Dandelion Greens VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dandelion Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.02% 2.9g	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	18.3% 6.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	112% 1008μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	26.7% 0.35mg	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	13.4% 53.6μg	46.6% 187μg	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	77% 69.5mg	151% 136mg	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	45.5% 6.83mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1287% 1545μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	37% 371mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	7.94% 0.071mg	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	77% 6.15mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	22% 0.51mg	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	18.7% 131mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Dandelion Greens have 8.9 times more Vitamin A, 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin E and 7.7 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 2 times more Vitamin C than Raw Dandelion Greens.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Dandelion Greens as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dandelion Greens have 4.6 times more Calcium, 4.8 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Potassium, 4.5 times more Sodium and 1.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.8 times more Selenium than Raw Dandelion Greens.
• Both Dandelion Greens and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dandelion Greens have 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3 and 2.1 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Dandelion Greens as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.