Comparing Nutrients in 1 kilogram Canned Orange Juice VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Canned Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	84.7% 110g	49.2% 64g	130g per day for Men 19-50 years
Sugars	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	76.3% 29g	38g per day for Men 19-50 years
Protein	12% 6.8g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	10% 90μg	380% 3420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	123% 1.6mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	10% 100mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	100% 2.3mg	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	24.3% 170mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice 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 Canned Orange Juice vs Boiled Dandelion Greens:

• 1 kilogram of Canned Orange Juice has 3.2 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 38 times more Vitamin A, 3.3 times more Vitamin B1, 8.3 times more Vitamin B2, 2.6 times more Vitamin B3, 5.2 times more Vitamin B6, 12.2 times more Vitamin E and 5514 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice 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 Canned Orange Juice vs Boiled Dandelion Greens:

• 1 kg of Boiled and Drained Dandelion Greens contains 14 times more Calcium, 5.2 times more Copper, 18 times more Iron, 2.4 times more Magnesium, 11 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 11 times more Sodium and 7 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Dandelion Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice 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 Canned Orange Juice has 1.7 times more Carbohydrate and 17.5 times more Sugars than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 5.4 times more Omega 3, 9.7 times more Fiber and 2.9 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.