Comparing Nutrients in 14 ounces Boiled Dandelion Greens VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Cucumber	14%	5%	81%

Macro Nutrients

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Energy	4.5% 131kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	11% 14.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	9.14% 6.63g	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	4.76% 3.45g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	14% 7.94g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	151% 1357μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	6.95% 27.8μg	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	79.4% 71.4mg	12.3% 11mg	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	64.6% 9.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1824% 2188μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	55.6% 556mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	89.3% 7.14mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Cucumber per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dandelion Greens versus 14 oz of Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Dandelion Greens have 68.4 times more Vitamin A, 4.8 times more Vitamin B1, 5.3 times more Vitamin B2, 5.2 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9, 6.4 times more Vitamin C, 81.3 times more Vitamin E and 33.6 times more Vitamin K than Cucumber.
• While 14 oz of Raw Whole Cucumber contain 4.5 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• 14 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 14 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Boiled and Drained Dandelion Greens as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Dandelion Greens have 8.8 times more Calcium, 2.8 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 22 times more Sodium and 1.4 times more Zinc than Cucumber.
• Both Boiled Dandelion Greens and Cucumber contain similar levels of Water per 14 ounces.
• 14 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Dandelion Greens as well as Raw Whole Cucumber lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Dandelion Greens have 7.6 times more Omega 3, 1.8 times more Carbohydrate, 5.8 times more Fiber and 3.1 times more Protein than Cucumber.
• While 14 oz of Raw Whole Cucumber contain 3.3 times more Sugars than Boiled and Drained Dandelion Greens.
• 14 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Dandelion Greens as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in 14 ounces.