Comparing Nutrients in 100 grams Peeled Cucumber VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Peeled Cucumber	19%	12%	69%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Energy	0.34% 10kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	1.54% 0.26g	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	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.38g	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	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	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.05% 0.59g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	56.4% 508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	19.3% 0.25mg	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	6.75% 27μg	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	39% 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	0.2% 0.03mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	649% 778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Cucumber	Dandelion Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	19% 0.17mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	15% 0.34mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.3% 85.6g	3700g per day for Men 19-50 years

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

• Raw Peeled Cucumber has 2.9 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 127 times more Vitamin A, 6.1 times more Vitamin B1, 10.4 times more Vitamin B2, 21.8 times more Vitamin B3, 4.9 times more Vitamin B6, 1.9 times more Vitamin B9, 10.9 times more Vitamin C, 114.7 times more Vitamin E and 108.1 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Dandelion Greens contain 13.4 times more Calcium, 2.4 times more Copper, 14.1 times more Iron, 3 times more Magnesium, 4.7 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium, 38 times more Sodium and 2.4 times more Zinc than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber and Raw Dandelion Greens have similar amounts of Water per 100 g.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Peeled Cucumber has 1.9 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 4.5 times more Energy, 4.4 times more Omega 3, 26.1 times more Omega 6, 4.3 times more Carbohydrate, 5 times more Fiber and 4.6 times more Protein than Raw Peeled Cucumber.
• Both Raw Peeled Cucumber as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.