Comparing Nutrients in 100 grams Peeled Cucumber VS Boiled Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	0.34% 10kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.66% 2.16g	4.92% 6.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.38g	0.69% 0.5g	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	1.03% 0.75g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.05% 0.59g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	12.3% 0.16mg	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	3.5% 14μg	3.25% 13μg	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	3.56% 3.2mg	20% 18mg	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	0.2% 0.03mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	460% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.033% 1.3μg	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	2.75% 0.22mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	10% 0.23mg	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	3% 21mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.43% 89.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Peeled Cucumber vs Boiled Dandelion Greens:

• Raw Peeled Cucumber has 4.2 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 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 Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B9 per 100 g.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Peeled Cucumber vs Boiled Dandelion Greens:

• Boiled and Drained Dandelion Greens contain 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 Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Boiled and Drained Dandelion Greens have similar amounts of Water per 100 g.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Peeled Cucumber has 2.8 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 3.3 times more Energy, 3.8 times more Omega 3, 22.4 times more Omega 6, 3 times more Carbohydrate, 4.1 times more Fiber and 3.4 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.