Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	49.2% 64g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	380% 3420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	43% 430mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	128% 1.15mg	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	16.3% 1.3mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Dandelion Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs Boiled Dandelion Greens:

• 1 kilogram of Navel Oranges has 4.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 28.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B6, 16.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Dandelion Greens provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges 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 Navel Oranges vs Boiled Dandelion Greens:

• 1 kg of Boiled and Drained Dandelion Greens contains 3.3 times more Calcium, 2.9 times more Copper, 13.8 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 44 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Dandelion Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges 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 Navel Oranges has 2 times more Carbohydrate and 17 times more Sugars than Boiled Dandelion Greens.
• While 1 kg of Boiled and Drained Dandelion Greens contains 4.2 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.