Comparing Nutrients in 5 ounces Chilled Orange Juice VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Chilled Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	0.98% 0.71g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	17.4% 0.23mg	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	6.73% 27μg	4.6% 18.4μg	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	53% 47.6mg	28.3% 25.5mg	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	1.9% 0.28mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	18% 0.16mg	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	2.3% 0.18mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	14% 0.33mg	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	3.44% 24mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Dandelion Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Boiled Dandelion Greens:

• 5 ounces of Chilled Orange Juice have 3.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 171 times more Vitamin A, 2.8 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 12.2 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Boiled Dandelion Greens:

• 5 oz of Boiled and Drained Dandelion Greens contain 12.7 times more Calcium, 2.7 times more Copper, 13.8 times more Iron, 2.2 times more Magnesium, 10 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 22 times more Sodium and 4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Dandelion Greens contain similar levels of Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 1.8 times more Carbohydrate and 16.6 times more Sugars than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 5.4 times more Omega 3, 9.7 times more Fiber and 2.9 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in five ounces.