Comparing Nutrients in 14 ounces Dandelion Greens VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	36.6% 14g	19% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	224% 2016μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.6% 1mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2575% 3089μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	74.2% 742mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	76.7% 0.69mg	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	34.7% 2.78mg	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	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	20% 302mg	3.18% 47.6mg	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	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 508 times more Vitamin A, 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin C, 43 times more Vitamin E and 278 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 20.8 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 6.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Copper, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dandelion Greens have 2.9 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 2.1 times more Carbohydrate and 2 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.