Comparing Nutrients in 300 calories Peeled Cucumber VS Dandelion Greens

Weight per 300 calories

• Peeled Cucumber: 3000g
• Dandelion Greens: 667g

Raw Dandelion Greens have 4.5 times more energy per unit of mass than Raw Peeled Cucumber, which is low in comparison to other foods. Peeled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Peeled Cucumber or Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	47% 61.3g	130g per day for Men 19-50 years
Sugars	57% 41.4g	6.53% 4.73g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	376% 3387μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	129% 1.67mg	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	105% 420μg	45% 180μg	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	107% 96mg	259% 233mg	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	6% 0.9mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Calcium	42% 420mg	125% 1247mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	82.5% 6.6mg	258% 20.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	99% 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	90% 630mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	78% 2647mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	33.8% 507mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	25% 2.73mg	11mg per day for Men 19-50 years
Water	78.4% 2902g	15.4% 571g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peeled Cucumber vs Dandelion Greens:

• Raw Peeled Cucumber has 12.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 28.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin C, 25.5 times more Vitamin E and 24 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peeled Cucumber vs Dandelion Greens:

• Raw Peeled Cucumber has 1.9 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Zinc and 5.1 times more Water than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 3 times more Calcium, 3.1 times more Iron and 8.4 times more Sodium than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Peeled Cucumber has 2.1 times more Saturated Fat and 8.7 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.8 times more Omega 6 than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.