Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	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	13.7% 17.8g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	6.1% 61mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.8% 0.041mg	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	4.66% 32.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled Dandelion Greens:

• Raw Navel Oranges have 4.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 28.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B6, 16.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Dandelion Greens:

• Boiled and Drained Dandelion Greens contain 3.3 times more Calcium, 2.9 times more Copper, 13.8 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 44 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Dandelion Greens have similar amounts of Water per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.5 times more Energy, 2 times more Carbohydrate and 17 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 4.2 times more Omega 3, 9.7 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.