Comparing Nutrients in 100 calories Peeled Cucumber VS Dandelion Greens

Weight per 100 calories

• Peeled Cucumber: 1000g
• Dandelion Greens: 222g

Raw Dandelion Greens have 4.5 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 Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Peeled Cucumber	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	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	3.4% 0.58g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	19% 14g	2.18% 1.58g	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	20.5% 7.78g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	125% 1129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	43% 0.56mg	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	15% 60μg	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	86.4% 77.8mg	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	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	1441% 1730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Calcium	14% 140mg	41.6% 416mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	42.2% 0.38mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	33% 0.76mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	26% 967g	5.14% 190g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 12.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 28.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin C, 25.5 times more Vitamin E and 24 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Peeled Cucumber has 1.9 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Zinc and 5.1 times more Water than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 3 times more Calcium, 3.1 times more Iron and 8.4 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Peeled Cucumber has 2.1 times more Saturated Fat and 8.7 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.8 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.