Comparing Nutrients in 100 grams Boiled Dandelion Greens VS Endive

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.92% 6.4g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.34% 0.25g	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	7.63% 2.9g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Vitamin A	38% 342μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	1.54% 0.02mg	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	3.25% 13μg	35.5% 142μg	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	20% 18mg	7.22% 6.5mg	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	16.3% 2.44mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 551μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Endive	Recommended Dietary Allowance
Calcium	14% 140mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	11% 0.099mg	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	22.5% 1.8mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	18.3% 0.42mg	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	6% 42mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Endive per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Dandelion Greens vs Endive:

• 100 grams of Boiled Dandelion Greens have 3.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 8 times more Vitamin B6, 2.8 times more Vitamin C, 5.5 times more Vitamin E and 2.4 times more Vitamin K than Endive.
• While 100 g of Raw Endive contain 15.8 times more Vitamin B5 and 10.9 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 100 grams of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 100 grams of Endive have insufficient amounts of Vitamin B6
• Both Boiled and Drained Dandelion Greens as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Dandelion Greens vs Endive:

• 100 grams of Boiled Dandelion Greens have 2.7 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 2 times more Sodium than Endive.
• While 100 g of Raw Endive contain 1.8 times more Manganese, 1.4 times more Potassium and 2.8 times more Zinc than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Endive contain similar levels of Copper and Water per 100 grams.
• Both Boiled and Drained Dandelion Greens as well as Raw Endive lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Dandelion Greens have 2.9 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Protein than Endive.
• Both Boiled Dandelion Greens and Endive offer comparable quantities of Fiber per 100 grams.
• 100 grams of Endive provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in 100 grams.