Comparing Nutrients in 100 calories Dandelion Greens VS Cucumber

Weight per 100 calories

• Dandelion Greens: 222g
• Cucumber: 667g

Dandelion Greens have 3 times more energy per 100g than Cucumber. It has low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Discover which food has more nutrients per 100 calories - Dandelion Greens or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Cucumber	14%	5%	81%

Macro Nutrients

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	18.6% 24g	130g per day for Men 19-50 years
Sugars	2.18% 1.58g	15.4% 11g	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	8% 5.8g	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	% 5.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	20.5% 7.78g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	10.7% 6g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	125% 1129μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21.4% 6.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	11.7% 46.7μg	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	86.4% 77.8mg	20.7% 18.7mg	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	51% 7.64mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1441% 1730μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	41.6% 416mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.67μg	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	86% 6.9mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	55% 25μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21% 147mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.14% 190g	17% 635g	3700g per day for Men 19-50 years

Dandelion Greens VS Cucumber Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dandelion Greens or Cucumber?

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

• 100 calories of Dandelion Greens have 33.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 4.2 times more Vitamin C, 38.2 times more Vitamin E and 15.8 times more Vitamin K than Cucumber.
• While 100 kcal of Raw Whole Cucumber contain 9.3 times more Vitamin B5 than Raw Dandelion Greens.
• 100 calories of Cucumber have insufficient amounts of Vitamin E
• Both Raw Dandelion Greens as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dandelion Greens vs Cucumber:

• 100 calories of Dandelion Greens have 3.9 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.4 times more Manganese and 12.7 times more Sodium than Cucumber.
• While 100 kcal of Raw Whole Cucumber contain 1.8 times more Selenium, 1.5 times more Zinc and 3.3 times more Water than Raw Dandelion Greens.
• Both Dandelion Greens and Cucumber contain similar levels of Magnesium, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dandelion Greens have 2.9 times more Omega 3, 3.1 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Cucumber.
• While 100 kcal of Raw Whole Cucumber contain 7.1 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Cucumber offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cucumber provide inadequate amounts of Omega 6