Comparing Nutrients in 1 kilogram Cucumber VS Boiled Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	5.17% 150kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	49.2% 64g	130g per day for Men 19-50 years
Sugars	23% 16.7g	6.9% 5g	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	12% 8.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	13% 5g	76.3% 29g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	380% 3420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	32.5% 130μg	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	31% 28mg	200% 180mg	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	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	16% 160mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	128% 1.15mg	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	35% 2.8mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	82.7% 37.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Cucumber VS Boiled Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Cucumber versus 1 kg of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cucumber vs Boiled Dandelion Greens:

• 1 kilogram of Cucumber has 4.5 times more Vitamin B5 than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 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 Raw Whole Cucumber.
• 1 kilogram of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Whole Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cucumber vs Boiled Dandelion Greens:

• 1 kg of Boiled and Drained Dandelion Greens contains 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 Raw Whole Cucumber.
• Both Cucumber and Boiled Dandelion Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Whole Cucumber as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cucumber has 3.3 times more Sugars than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 7.6 times more Omega 3, 1.8 times more Carbohydrate, 5.8 times more Fiber and 3.1 times more Protein than Raw Whole Cucumber.
• 1 kilogram of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Whole Cucumber as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.