Comparing Nutrients in 100 calories Dandelion Greens VS Florida Oranges

Weight per 100 calories

• Dandelion Greens: 222g
• Florida Oranges: 217g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Dandelion Greens or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dandelion Greens	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.4% 0.067g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.18% 1.58g	27.4% 20g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.5% 7.78g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	125% 1129μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	8.53% 0.11mg	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	9.24% 37μg	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	109% 98mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1441% 1730μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	41.6% 416mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	9.42% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	86% 6.9mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	2.27% 0.052mg	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	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	26% 882mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	5.14% 190g	5.1% 189g	3700g per day for Men 19-50 years

Dandelion Greens VS Florida Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dandelion Greens or Florida Oranges?

Lets compare vitamin content per 100 calories of Dandelion Greens vs Florida Oranges:

• 100 calories of Dandelion Greens have 47.2 times more Vitamin A, 1.9 times more Vitamin B1, 6.6 times more Vitamin B2, 2.1 times more Vitamin B3, 5 times more Vitamin B6, 1.6 times more Vitamin B9, 19.5 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 2.9 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Dandelion Greens.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Dandelion Greens as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dandelion Greens vs Florida Oranges:

• 100 calories of Dandelion Greens have 4.4 times more Calcium, 4.5 times more Copper, 35.2 times more Iron, 3.7 times more Magnesium, 14.6 times more Manganese, 5.6 times more Phosphorus, 2.4 times more Potassium, more Sodium and 5.2 times more Zinc than Florida Oranges.
• Both Dandelion Greens and Florida Oranges contain similar levels of Water per 100 calories.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dandelion Greens have 4.1 times more Omega 3, 8.6 times more Omega 6, 1.5 times more Fiber and 3.9 times more Protein than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 12.6 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6