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

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dandelion Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	6.6% 1.12g	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	84% 109g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	36.6% 14g	24% 9.13g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oven-heated 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	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	52.5% 0.68mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	154% 139mg	52% 47mg	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	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oven-heated 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	64% 0.58mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	37.8% 0.87mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.2% 340g	6.77% 250g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have more Vitamin A, 1.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 3 times more Vitamin C, 34.4 times more Vitamin E and 338.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B3 and 5.8 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Dandelion Greens have 14.4 times more Calcium, 4.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus and 5.1 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Potassium and Zinc per 14 oz.
• Both Raw Dandelion Greens as well as Oven-heated 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 2.4 times more Omega 3 and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Energy, 7.3 times more Fat, 6.4 times more Saturated Fat and 3 times more Carbohydrate than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.