Comparing Nutrients in 1 pound 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	5.16% 150kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	91% 119g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	4.3% 3.13g	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	34.6% 13g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	172% 1551μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	14.7% 59μg	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	91% 81.6mg	8.57% 7.7mg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2084% 2501μg	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	63.5% 635mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	102% 8.16mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	NA	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	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	27.2% 191mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1052mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	NA	11mg per day for Men 19-50 years
Water	11% 407g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Dandelion Greens versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Dandelion Greens vs Frozen Roasted Potatoes with Salt:

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

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

• 1 pound 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 lb 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 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy