Comparing Nutrients in 1 kilogram Baked Potato Skin VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Baked Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Energy	68.3% 1980kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	70.8% 92g	130g per day for Men 19-50 years
Sugars	19.3% 14g	9.8% 7.1g	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	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	208% 79g	92% 35g	38g per day for Men 19-50 years
Protein	76.6% 43g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	193% 2.5mg	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	55% 220μg	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	150% 135mg	389% 350mg	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	2.67% 0.4mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Calcium	34% 340mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	190% 1.7mg	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	880% 70.4mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	149% 3.42mg	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	144% 1010mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	12.8% 473g	23% 856g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Skin has 3.8 times more Vitamin B3, 10.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 508 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin C, 86 times more Vitamin E and 457.9 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Dandelion Greens provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 4.8 times more Copper, 2.3 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Potassium than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 5.5 times more Calcium, 3.6 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Dandelion Greens contain similar levels of Magnesium and Zinc per one kilogram.
• Both Baked Potato Skin as well as Raw Dandelion Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 4.4 times more Energy, 5 times more Carbohydrate, 2.3 times more Fiber and 1.6 times more Protein than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 4.4 times more Omega 3 than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in one kilogram.