Comparing Nutrients in 1 kilogram Dandelion Greens VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dandelion Greens	Baked Potato Flesh	Recommended Dietary Allowance
Energy	15.5% 450kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	166% 216g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	23.4% 17g	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	92% 35g	39.5% 15g	38g per day for Men 19-50 years
Protein	48.2% 27g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	564% 5080μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	232% 3mg	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	67.5% 270μg	22.5% 90μg	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	389% 350mg	142% 128mg	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	229% 34.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	187% 1870mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	239% 2.15mg	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	388% 31mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	70% 1.6mg	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	94% 660mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23% 856g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Dandelion Greens versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dandelion Greens vs Baked Potato Flesh:

• 1 kilogram of Dandelion Greens has more Vitamin A, 1.8 times more Vitamin B1, 12.4 times more Vitamin B2, 3 times more Vitamin B9, 2.7 times more Vitamin C, 86 times more Vitamin E and 2594.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Vitamin B3 and 6.6 times more Vitamin B5 than Raw Dandelion Greens.
• Both Dandelion Greens and Baked Potato Flesh provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Dandelion Greens as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dandelion Greens vs Baked Potato Flesh:

• 1 kilogram of Dandelion Greens has 37.4 times more Calcium, 8.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 15.2 times more Sodium and 1.4 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Copper than Raw Dandelion Greens.
• Both Dandelion Greens and Baked Potato Flesh contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Dandelion Greens as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dandelion Greens has 4.4 times more Omega 3, 2.3 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Energy, 2.3 times more Carbohydrate and 2.4 times more Sugars than Raw Dandelion Greens.
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Dandelion Greens as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.