Comparing Nutrients in 1 pound Dandelion Greens VS Baked Potato Skin

Macros Ratio

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

Macro Nutrients

	Dandelion Greens	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.04% 204kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	161% 209g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	8.76% 6.35g	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	41.8% 16g	94% 36g	38g per day for Men 19-50 years
Protein	22% 12.2g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	256% 2304μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	214% 2.8mg	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	30.6% 122μg	25% 100μg	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	176% 159mg	68% 61.2mg	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	104% 15.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Baked Potato Skin	Recommended Dietary Allowance
Calcium	85% 848mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	412% 3.7mg	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	176% 14mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	121% 2.8mg	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	42.8% 299mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.5% 388g	5.8% 215g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dandelion Greens has 508 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B9, 2.6 times more Vitamin C, 86 times more Vitamin E and 457.9 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 3.8 times more Vitamin B3, 10.2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Dandelion Greens.
• 1 pound of Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Dandelion Greens as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dandelion Greens has 5.5 times more Calcium, 3.6 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 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 Raw Dandelion Greens.
• Both Dandelion Greens and Baked Potato Skin contain similar levels of Magnesium and Zinc per one pound.
• Both Raw Dandelion Greens as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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