Comparing Nutrients in 500 calories Dandelion Greens VS Cucumber

Weight per 500 calories

• Dandelion Greens: 1111g
• Cucumber: 3333g

Dandelion Greens have 3 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 - Dandelion Greens or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Cucumber	14%	5%	81%

Macro Nutrients

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	78.6% 102g	93% 121g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	102% 39g	44% 16.7g	38g per day for Men 19-50 years
Protein	53.6% 30g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	627% 5644μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	75% 300μg	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	432% 389mg	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	255% 38.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7207% 8649μg	456% 547μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	208% 2078mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	431% 34.4mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	105% 733mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	130% 4411mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	56.3% 844mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	25.7% 951g	85.8% 3174g	3700g per day for Men 19-50 years

Dandelion Greens VS Cucumber Nutrients Per 500 Kcal

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

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

• 500 calories of Dandelion Greens have 33.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 4.2 times more Vitamin C, 38.2 times more Vitamin E and 15.8 times more Vitamin K than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 9.3 times more Vitamin B5 than Raw Dandelion Greens.
• 500 calories of Cucumber have insufficient amounts of Vitamin E
• Both Raw 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 Dandelion Greens vs Cucumber:

• 500 calories of Dandelion Greens have 3.9 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 1.4 times more Manganese and 12.7 times more Sodium than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 1.8 times more Selenium, 1.5 times more Zinc and 3.3 times more Water than Raw Dandelion Greens.
• Both Dandelion Greens and Cucumber contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dandelion Greens have 2.9 times more Omega 3, 3.1 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 7.1 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Cucumber offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cucumber provide inadequate amounts of Omega 6