Comparing Nutrients in 14 ounces Peeled Cucumber VS 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	1.37% 39.7kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	6.1% 1.04g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	3.9% 2.8g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	224% 2016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	76.6% 1mg	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	26.8% 107μg	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	154% 139mg	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	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	2575% 3089μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	74.2% 742mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	75.4% 0.68mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	59% 1.36mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10.4% 384g	9.2% 340g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 2.9 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 127 times more Vitamin A, 6.1 times more Vitamin B1, 10.4 times more Vitamin B2, 21.8 times more Vitamin B3, 4.9 times more Vitamin B6, 1.9 times more Vitamin B9, 10.9 times more Vitamin C, 114.7 times more Vitamin E and 108.1 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Dandelion Greens contain 13.4 times more Calcium, 2.4 times more Copper, 14.1 times more Iron, 3 times more Magnesium, 4.7 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium, 38 times more Sodium and 2.4 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Water per 14 oz.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Peeled Cucumber has 1.9 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 4.5 times more Energy, 4.4 times more Omega 3, 26.1 times more Omega 6, 4.3 times more Carbohydrate, 5 times more Fiber and 4.6 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.