Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Energy	17.4% 504kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	28% 36.5g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	3.9% 2.8g	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	27% 10.3g	36.6% 14g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	NA	224% 2016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	76.6% 1mg	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	154% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2575% 3089μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	74.2% 742mg	1000mg per day for Men 19-50 years
Copper	NA	75.4% 0.68mg	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	25% 2mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	NA	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.36mg	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	NA	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	NA	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Dandelion Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Dandelion Greens:

• 14 oz of Raw Dandelion Greens contain 20.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Dandelion Greens:

• 14 ounces of Frozen Roasted Potatoes with Salt have 3.9 times more Sodium than Dandelion Greens.
• While 14 oz of Raw Dandelion Greens contain 12.5 times more Calcium, 6.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dandelion Greens contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Energy and 2.8 times more Carbohydrate than Dandelion Greens.
• While 14 oz of Raw Dandelion Greens contain 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dandelion Greens offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Dandelion Greens provide inadequate amounts of Energy