Comparing Nutrients in 7 ounces Boiled Dandelion Greens VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.78% 2.74g	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	2.05% 1.5g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	75.4% 679μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	7.8% 0.1mg	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	6.45% 25.8μg	6.95% 27.8μg	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	39.7% 35.7mg	7.06% 6.35mg	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	32.3% 4.84mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	912% 1094μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	44.7% 3.57mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	6.3% 0.14mg	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	12% 83.3mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.2% 192g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Peeled Cucumber per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Dandelion Greens versus 7 oz of Peeled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Dandelion Greens vs Peeled Cucumber:

• 7 ounces of Boiled Dandelion Greens have 85.5 times more Vitamin A, 4.2 times more Vitamin B1, 7 times more Vitamin B2, 13.9 times more Vitamin B3, 3.1 times more Vitamin B6, 5.6 times more Vitamin C, 81.3 times more Vitamin E and 76.6 times more Vitamin K than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain 4.2 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Peeled Cucumber provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 7 ounces of Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Dandelion Greens as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dandelion Greens vs Peeled Cucumber:

• 7 ounces of Boiled Dandelion Greens have 10 times more Calcium, 1.6 times more Copper, 8.2 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 22 times more Sodium and 1.6 times more Zinc than Peeled Cucumber.
• Both Boiled Dandelion Greens and Peeled Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Peeled Cucumber lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Dandelion Greens as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dandelion Greens have 3.8 times more Omega 3, 3 times more Carbohydrate, 4.1 times more Fiber and 3.4 times more Protein than Peeled Cucumber.
• 7 ounces of Peeled Cucumber provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled and Drained Dandelion Greens as well as Raw Peeled Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.