Comparing Nutrients in 14 ounces Peeled Cucumber VS 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	1.37% 39.7kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	5.23% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	2.74% 2g	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	4.1% 2.98g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	151% 1357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	49% 0.64mg	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	14% 55.6μg	13% 51.6μg	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	14% 12.7mg	79.4% 71.4mg	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	0.79% 0.12mg	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	1824% 2188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.16μg	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	11% 0.87mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	39.7% 0.91mg	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	12% 83.3mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10.4% 384g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peeled Cucumber vs Boiled Dandelion Greens:

• Raw Peeled Cucumber has 4.2 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 85.5 times more Vitamin A, 4.2 times more Vitamin B1, 7 times more Vitamin B2, 13.9 times more Vitamin B3, 3.1 times more Vitamin B6, 5.6 times more Vitamin C, 81.3 times more Vitamin E and 76.6 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Peeled Cucumber vs Boiled Dandelion Greens:

• Boiled and Drained Dandelion Greens contain 10 times more Calcium, 1.6 times more Copper, 8.2 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 22 times more Sodium and 1.6 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Water per 14 oz.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Peeled Cucumber has 2.8 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 3.3 times more Energy, 3.8 times more Omega 3, 22.4 times more Omega 6, 3 times more Carbohydrate, 4.1 times more Fiber and 3.4 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.