Comparing Nutrients in 100 calories Peeled Cucumber VS Boiled Dandelion Greens

Weight per 100 calories

• Peeled Cucumber: 1000g
• Boiled Dandelion Greens: 303g

Boiled and Drained Dandelion Greens have 3.3 times more energy per unit of mass than Raw Peeled Cucumber, which is low in comparison to other foods. Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Peeled Cucumber or Boiled Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	19% 14g	2.1% 1.5g	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	10.3% 7.5g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	23% 8.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11% 6.06g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	9.73% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	37.3% 0.48mg	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	35% 140μg	9.85% 39.4μg	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	35.6% 32mg	60.6% 54.5mg	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	2% 0.3mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	1392% 1671μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	14% 140mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	38.7% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	27.5% 2.2mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	30.3% 0.7mg	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	30% 210mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	26% 967g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peeled Cucumber vs Boiled Dandelion Greens:

• Raw Peeled Cucumber has 13.9 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 25.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin C, 24.6 times more Vitamin E and 23.2 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Peeled Cucumber vs Boiled Dandelion Greens:

• Raw Peeled Cucumber has 2 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 2 times more Zinc and 3.6 times more Water than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 3 times more Calcium, 2.5 times more Iron and 6.7 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peeled Cucumber has 1.8 times more Saturated Fat and 9.1 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 6.8 times more Omega 6 and 1.3 times more Fiber than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.