Comparing Nutrients in 5 ounces Navel Oranges VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Navel Oranges	Dandelion Greens	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.18% 0.37g	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	10% 13g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.4% 1g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	27.4% 0.36mg	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	9.57% 38.3μg	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	55% 49.6mg	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	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dandelion Greens	Recommended Dietary Allowance
Calcium	6.1% 61mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	27% 0.24mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	21% 0.48mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.28% 121g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 42.3 times more Vitamin A, 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B6, 22.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Dandelion Greens contain 4.3 times more Calcium, 4.4 times more Copper, 23.8 times more Iron, 3.3 times more Magnesium, 11.8 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium, 76 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Dandelion Greens have similar amounts of Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Dandelion Greens have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.4 times more Carbohydrate and 12 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 4.9 times more Omega 3, 11.3 times more Omega 6, 1.6 times more Fiber and 3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Dandelion Greens have similar amounts of Energy per 5 oz.
• Both Raw Navel Oranges as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.