Comparing Nutrients in 7 ounces Dandelion Greens VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Cucumber	14%	5%	81%

Macro Nutrients

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Vitamin A	112% 1008μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	3.47% 14μg	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	77% 69.5mg	6.17% 5.56mg	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	45.5% 6.83mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1287% 1545μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Cucumber	Recommended Dietary Allowance
Calcium	37% 371mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	9.04% 0.081mg	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	77% 6.15mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Cucumber per 7 oz

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

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

• 7 ounces of Dandelion Greens have 101.6 times more Vitamin A, 7 times more Vitamin B1, 7.9 times more Vitamin B2, 8.2 times more Vitamin B3, 6.3 times more Vitamin B6, 3.9 times more Vitamin B9, 12.5 times more Vitamin C, 114.7 times more Vitamin E and 47.5 times more Vitamin K than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 3.1 times more Vitamin B5 than Raw Dandelion Greens.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• 7 ounces of Cucumber have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Raw Dandelion Greens as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dandelion Greens vs Cucumber:

• 7 ounces of Dandelion Greens have 11.7 times more Calcium, 4.2 times more Copper, 11.1 times more Iron, 2.8 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 38 times more Sodium and 2.1 times more Zinc than Cucumber.
• Both Dandelion Greens and Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Dandelion Greens as well as Raw Whole Cucumber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dandelion Greens have 8.8 times more Omega 3, 2.5 times more Carbohydrate, 7 times more Fiber and 4.2 times more Protein than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 2.4 times more Sugars than Raw Dandelion Greens.
• 7 ounces of Cucumber provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Dandelion Greens as well as Raw Whole Cucumber provide inadequate amounts of Energy and Omega 6 in seven ounces.