Comparing Nutrients in 1 kilogram Dandelion Greens VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dandelion Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	15.5% 450kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	119% 155g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	118% 45g	38g per day for Men 19-50 years
Protein	48.2% 27g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	564% 5080μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	71.5% 0.93mg	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	67.5% 270μg	75% 300μg	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	389% 350mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	229% 34.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	187% 1870mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	388% 31mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	NA	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	94% 660mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23% 856g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dandelion Greens vs Oranges with Peel :

• 1 kilogram of Dandelion Greens has 39.1 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Vitamin B5 and 2 times more Vitamin C than Raw Dandelion Greens.
• Both Dandelion Greens and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Dandelion Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dandelion Greens vs Oranges with Peel :

• 1 kilogram of Dandelion Greens has 2.7 times more Calcium, 3 times more Copper, 3.9 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 38 times more Sodium and 3.7 times more Zinc than Oranges with Peel .
• Both Dandelion Greens and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Dandelion Greens as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dandelion Greens has 2.8 times more Omega 3 and 2.1 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Raw Dandelion Greens.
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Dandelion Greens as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.