Comparing Nutrients in 100 calories Dandelion Greens VS Peeled Cucumber

Weight per 100 calories

• Dandelion Greens: 222g
• Peeled Cucumber: 1000g

Dandelion Greens have 4.5 times more energy per 100g than Peeled Cucumber. It has low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 100 calories - Dandelion Greens or Peeled Cucumber?

Macros Ratio

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

Macro Nutrients

	Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.18% 1.58g	19% 14g	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	10.3% 7.5g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.5% 7.78g	18.4% 7g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	125% 1129μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	39.2% 0.51mg	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	15% 60μg	35% 140μg	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	86.4% 77.8mg	35.6% 32mg	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	51% 7.64mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1441% 1730μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Peeled Cucumber	Recommended Dietary Allowance
Calcium	41.6% 416mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	86% 6.9mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.7% 0.73mg	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	21% 147mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5.14% 190g	26% 967g	3700g per day for Men 19-50 years

Dandelion Greens VS Peeled Cucumber Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dandelion Greens or Peeled Cucumber?

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

• 100 calories of Dandelion Greens have 28.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin C, 25.5 times more Vitamin E and 24 times more Vitamin K than Peeled Cucumber.
• While 100 kcal of Raw Peeled Cucumber contain 12.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Dandelion Greens.
• Both Dandelion Greens and Peeled Cucumber provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw Dandelion Greens as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Dandelion Greens have 3 times more Calcium, 3.1 times more Iron and 8.4 times more Sodium than Peeled Cucumber.
• While 100 kcal of Raw Peeled Cucumber contain 1.9 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Zinc and 5.1 times more Water than Raw Dandelion Greens.
• Both Dandelion Greens and Peeled Cucumber contain similar levels of Manganese per 100 calories.
• 100 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dandelion Greens have 5.8 times more Omega 6 than Peeled Cucumber.
• While 100 kcal of Raw Peeled Cucumber contain 2.1 times more Saturated Fat and 8.7 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Peeled Cucumber offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Peeled Cucumber provide inadequate amounts of Omega 6