Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.5% 6.9g	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	76.3% 29g	68.4% 26g	38g per day for Men 19-50 years
Protein	35.7% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	380% 3420μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	NA	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	NA	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	200% 180mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	24.3% 898g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dandelion Greens versus 1 kg of Frozen Roasted 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 vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Dandelion Greens has 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Dandelion Greens vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Dandelion Greens has 9.3 times more Calcium, 3.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.9 times more Potassium and 6.8 times more Sodium than Boiled and Drained Dandelion Greens.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 3.8 times more Energy and 4.1 times more Carbohydrate than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Dandelion Greens provide inadequate amounts of Energy