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

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dandelion Greens	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	7.55% 1.3g	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	96% 125g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	1.8% 1.3g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	41.8% 16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22% 12.2g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Oven-heated 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	60% 0.78mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	176% 159mg	59.5% 53.5mg	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	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Oven-heated 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	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.5% 388g	7.73% 286g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens have more Vitamin A, 1.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 3 times more Vitamin C, 34.4 times more Vitamin E and 338.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B3 and 5.8 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Dandelion Greens have 14.4 times more Calcium, 4.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Phosphorus and 5.1 times more Sodium than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Potassium and Zinc per 1 lb.
• Both Raw Dandelion Greens as well as Oven-heated 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 2.4 times more Omega 3 and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Energy, 7.3 times more Fat, 6.4 times more Saturated Fat and 3 times more Carbohydrate than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.