Comparing Nutrients in 500 calories Boiled Dandelion Greens VS Cucumber

Weight per 500 calories

• Boiled Dandelion Greens: 1515g
• Cucumber: 3333g

Boiled Dandelion Greens have 2.2 times more energy per 100g than Cucumber. It has low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dandelion Greens or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	93% 121g	130g per day for Men 19-50 years
Sugars	10.4% 7.58g	76.8% 55.7g	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	40% 29g	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	% 25.3g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	116% 44g	44% 16.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	576% 5182μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.2% 197μg	58.3% 233μg	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	303% 273mg	104% 93mg	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	246% 37mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6962% 8355μg	456% 547μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	212% 2121mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.3μg	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	341% 27.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	276% 124μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 636mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	103% 3515mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	36.8% 1361g	85.8% 3174g	3700g per day for Men 19-50 years

Boiled Dandelion Greens VS Cucumber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dandelion Greens or Cucumber?

Lets compare vitamin content per 500 calories of Boiled Dandelion Greens vs Cucumber:

• 500 calories of Boiled Dandelion Greens have 31.1 times more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6, 2.9 times more Vitamin C, 37 times more Vitamin E and 15.3 times more Vitamin K than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 10 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Cucumber provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cucumber have insufficient amounts of Vitamin E
• Both Boiled and Drained Dandelion Greens as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dandelion Greens vs Cucumber:

• 500 calories of Boiled Dandelion Greens have 4 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 1.3 times more Manganese and 10 times more Sodium than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 1.3 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium, 1.6 times more Zinc and 2.3 times more Water than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Cucumber contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dandelion Greens have 3.5 times more Omega 3, 3.6 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 7.3 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Cucumber offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cucumber provide inadequate amounts of Omega 6