Comparing Nutrients in 5 ounces Oranges with Peel VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Oranges with Peel	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11% 4.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	28.3% 25.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	9.92% 99mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.4% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Dandelion Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Dandelion Greens:

• 5 ounces of Oranges with Peel have 5.8 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 26.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Dandelion Greens provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 oz of Boiled and Drained Dandelion Greens contain 2 times more Calcium, 2 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 22 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Dandelion Greens contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.9 times more Energy, 2.4 times more Carbohydrate and 1.6 times more Fiber than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 2.4 times more Omega 3 and 1.5 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in five ounces.