Comparing Nutrients in 1 pound Dandelion Greens VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	41.8% 16g	24% 9.07g	38g per day for Men 19-50 years
Protein	22% 12.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	256% 2304μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	85% 848mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.5% 388g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dandelion Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dandelion Greens have more Vitamin A, 1.8 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B6, 4.5 times more Vitamin C, 34.4 times more Vitamin E and 370.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B3 and 5.3 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dandelion Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Dandelion Greens have 14.4 times more Calcium, 2.2 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.2 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Potassium per 1 lb.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Dandelion Greens have 2.8 times more Omega 3 and 1.8 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Energy, 7.1 times more Fat, 7.3 times more Saturated Fat and 2.6 times more Carbohydrate than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Protein per 1 lb.
• Both Raw Dandelion Greens as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.