Comparing Nutrients in 1 pound Dandelion Greens VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Dandelion Greens	Oranges	Recommended Dietary Allowance
Energy	7.04% 204kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	58.5% 42.4g	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	41.8% 16g	28.6% 11g	38g per day for Men 19-50 years
Protein	22% 12.2g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oranges	Recommended Dietary Allowance
Vitamin A	256% 2304μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	21% 0.27mg	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	30.6% 122μg	34% 136μg	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	176% 159mg	268% 241mg	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	104% 15.6mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oranges	Recommended Dietary Allowance
Calcium	85% 848mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	22.7% 0.2mg	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	176% 14mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	4.93% 0.11mg	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	42.8% 299mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have 46.2 times more Vitamin A, 2.2 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B6, 19.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Dandelion Greens as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dandelion Greens vs Oranges:

• Raw Dandelion Greens have 4.7 times more Calcium, 3.8 times more Copper, 31 times more Iron, 3.6 times more Magnesium, 13.7 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Dandelion Greens and Raw Oranges have similar amounts of Water per 1 lb.
• Both Raw Dandelion Greens as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dandelion Greens have 6.3 times more Omega 3, 14.5 times more Omega 6, 1.5 times more Fiber and 2.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 13.2 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Raw Oranges have similar amounts of Energy per 1 lb.
• Both Raw Dandelion Greens as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.