Comparing Nutrients in 100 calories Boiled Dandelion Greens with Salt VS Boiled White Gourd-flowered with Salt

Weight per 100 calories

• Boiled Dandelion Greens with Salt: 303g
• Boiled White Gourd-flowered with Salt: 769g

Boiled Dandelion Greens with Salt have 2.5 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Dandelion Greens with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.77% 4.9g	NA	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	23% 8.8g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	11% 6.06g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	245% 2203μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.73% 1.56mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	22.5% 0.29mg	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	9.85% 39.4μg	7.7% 30.8μg	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	60.6% 54.5mg	72.6% 65.4mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1088μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	42.4% 424mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	22.2% 0.2mg	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	68% 5.45mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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% 127mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	56.6% 848mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	7.35% 272g	20% 733g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Dandelion Greens with Salt vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 1.9 times more Vitamin B3 and 6.4 times more Vitamin B5 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin C per 100 kcal.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Dandelion Greens with Salt vs Boiled White Gourd-flowered with Salt:

• Boiled and Drained Dandelion Greens with Salt have 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.4 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
• While Boiled and Drained White Gourd-flowered with Salt contains 1.9 times more Potassium, 1.7 times more Selenium, 2.2 times more Sodium, 6.3 times more Zinc and 2.7 times more Water than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Dandelion Greens with Salt have 11.8 times more Fat and 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained Dandelion Greens with Salt and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Dandelion Greens with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.