Comparing Nutrients in 300 calories Boiled Dandelion Greens VS Peeled Cucumber

Weight per 300 calories

• Boiled Dandelion Greens: 909g
• Peeled Cucumber: 3000g

Boiled Dandelion Greens have 3.3 times more energy per 100g than Peeled Cucumber. It has low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Dandelion Greens or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	50% 64.8g	130g per day for Men 19-50 years
Sugars	6.27% 4.55g	57% 41.4g	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	31% 22.5g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	69.4% 26.4g	55.3% 21g	38g per day for Men 19-50 years
Protein	32.5% 18g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	345% 3109μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.67mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	118% 1.53mg	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	29.5% 118μg	105% 420μg	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	182% 164mg	107% 96mg	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	148% 22mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4177% 5013μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Calcium	127% 1273mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	205% 16.4mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	95% 2.2mg	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	54.5% 382mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	62% 2109mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	22% 816g	78.4% 2902g	3700g per day for Men 19-50 years

Boiled Dandelion Greens VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dandelion Greens or Peeled Cucumber?

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

• 300 calories of Boiled Dandelion Greens have 25.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin C, 24.6 times more Vitamin E and 23.2 times more Vitamin K than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 13.9 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Peeled Cucumber provide similar amounts of Vitamin B6 per 300 calories.
• Both Boiled and Drained Dandelion Greens as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Dandelion Greens have 3 times more Calcium, 2.5 times more Iron and 6.7 times more Sodium than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 2 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 2 times more Zinc and 3.6 times more Water than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Peeled Cucumber contain similar levels of Manganese per 300 calories.
• Both Boiled and Drained Dandelion Greens as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dandelion Greens have 6.8 times more Omega 6 and 1.3 times more Fiber than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 1.8 times more Saturated Fat and 9.1 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Peeled Cucumber offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• 300 calories of Peeled Cucumber provide inadequate amounts of Omega 6