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

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dandelion Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	34% 11g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	4% 2.9g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	92% 35g	60.5% 23g	38g per day for Men 19-50 years
Protein	48.2% 27g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	132% 1.72mg	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	55% 220μg	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	389% 350mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	187% 1870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	149% 3.42mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 856g	17% 631g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have more Vitamin A, 1.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 3 times more Vitamin C, 34.4 times more Vitamin E and 338.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B3 and 5.8 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Raw Dandelion Greens have 14.4 times more Calcium, 4.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus and 5.1 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Potassium and Zinc per 1 kg.
• Both Raw Dandelion Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dandelion Greens have 2.4 times more Omega 3 and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Energy, 7.3 times more Fat, 6.4 times more Saturated Fat and 3 times more Carbohydrate than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Protein per 1 kg.
• Both Raw Dandelion Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.