Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Energy	1% 29kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.98% 0.71g	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	7.9% 3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	56.4% 508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	19.3% 0.25mg	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	23.5% 94μg	6.75% 27μg	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	76% 68.3mg	39% 35mg	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	9% 1.35mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	649% 778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dandelion Greens	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	19% 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	9% 0.72mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	15% 0.34mg	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	8.43% 59mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dandelion Greens per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Dandelion Greens:

• 100 grams of Frozen Broccoli Spears have 2.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 2 times more Vitamin C than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 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.
• 100 grams of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Dandelion Greens:

• 100 grams of Frozen Broccoli Spears have 3.8 times more Selenium than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 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 and 4.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dandelion Greens contain similar levels of Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 2.8 times more Omega 3 and 2.1 times more Sugars than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dandelion Greens offer comparable quantities of Fiber and Protein per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.