Comparing Nutrients in 1 kilogram 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	3.45% 100kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	15.4% 2.6g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	19% 14g	9.8% 7.1g	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	92% 35g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	193% 2.5mg	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	67.5% 270μg	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	389% 350mg	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	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Calcium	14% 140mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	190% 1.7mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	149% 3.42mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	26% 967g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.