Comparing Nutrients in 1 kilogram Boiled Dandelion Greens with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens with Salt	21%	14%	65%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Dandelion Greens with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	184% 240g	130g per day for Men 19-50 years
Sugars	22.3% 16g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	76.3% 29g	52.6% 20g	38g per day for Men 19-50 years
Protein	35.7% 20g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	808% 7270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	151% 1.96mg	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	32.5% 130μg	77.5% 310μg	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	200% 180mg	85.6% 77mg	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	40% 6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2991% 3589μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	85.6% 0.77mg	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	225% 18mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	68.3% 1.57mg	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	60% 420mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	187% 2800mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dandelion Greens with Salt versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dandelion Greens with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Dandelion Greens with Salt has more Vitamin A, 1.2 times more Vitamin B1, 4.7 times more Vitamin B2, 2.3 times more Vitamin C, 6 times more Vitamin E and 170.9 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.2 times more Vitamin B3, 7.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Dandelion Greens with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dandelion Greens with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Dandelion Greens with Salt has 10.8 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.5 times more Manganese and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.9 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium, Sodium and Zinc per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Dandelion Greens with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dandelion Greens with Salt has 7.7 times more Sugars and 1.5 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.4 times more Energy, 8.3 times more Fat and 3.7 times more Carbohydrate than Boiled and Drained Dandelion Greens with Salt.
• Both Boiled Dandelion Greens with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Dandelion Greens with Salt provide inadequate amounts of Energy