Comparing Nutrients in 1 kilogram Valencia Oranges VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Valencia Oranges	Dandelion Greens	Recommended Dietary Allowance
Energy	17% 490kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	70.8% 92g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	92% 35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dandelion Greens	Recommended Dietary Allowance
Calcium	40% 400mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	190% 1.7mg	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	11.3% 0.9mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23% 856g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 42.3 times more Vitamin A, 2.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Dandelion Greens:

• Raw Dandelion Greens contain 4.7 times more Calcium, 4.6 times more Copper, 34.4 times more Iron, 3.6 times more Magnesium, 14.9 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Dandelion Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.3 times more Carbohydrate than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.8 times more Omega 3, 5.9 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Dandelion Greens have similar amounts of Energy per 1 kg.
• Both Raw Valencia Oranges as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.