Comparing Nutrients in 1 pound Boiled Dandelion Greens VS Cucumber

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	34.6% 13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16% 9.07g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	172% 1551μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	7.94% 31.8μg	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	91% 81.6mg	14% 12.7mg	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	73.8% 11mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	63.5% 635mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	102% 8.16mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.2% 191mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 407g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Cucumber per 1 lb

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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