Comparing Nutrients in 1 kilogram Dandelion Greens VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	2.9% 0.49g	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	151% 196g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	92% 35g	47.4% 18g	38g per day for Men 19-50 years
Protein	48.2% 27g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	564% 5080μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6487% 7784μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	187% 1870mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	193% 1.74mg	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	87.5% 7mg	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	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	8% 120mg	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	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 508 times more Vitamin A, 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin C, 43 times more Vitamin E and 278 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 20.8 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 6.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Copper, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dandelion Greens have 2.9 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 2.1 times more Carbohydrate and 2 times more Sugars than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.