Comparing Nutrients in 14 ounces Dandelion Greens VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	73% 95g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	1.15% 0.83g	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	0% 0g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	36.6% 14g	21% 7.94g	38g per day for Men 19-50 years
Protein	19% 10.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	224% 2016μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	60% 0.78mg	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	26.8% 107μg	30.8% 123μg	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	154% 139mg	34% 30.6mg	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	91% 13.7mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2575% 3089μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	74.2% 742mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	34% 0.31mg	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	154% 12.3mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	27% 0.62mg	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	37.4% 262mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dandelion Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dandelion Greens have more Vitamin A, 1.8 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6, 4.5 times more Vitamin C, 34.4 times more Vitamin E and 370.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dandelion Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dandelion Greens have 14.4 times more Calcium, 2.2 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.2 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Potassium per 14 oz.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dandelion Greens have 2.8 times more Omega 3 and 1.8 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Energy, 7.1 times more Fat, 7.3 times more Saturated Fat and 2.6 times more Carbohydrate than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Protein per 14 oz.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.