Comparing Nutrients in 1 pound Dandelion Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Energy	7.04% 204kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	22% 12.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Potato Skin	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2942% 3531μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Calcium	85% 848mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 388g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Potato Skin per 1 lb

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

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

• 1 pound of Dandelion Greens has more Vitamin A, 9 times more Vitamin B1, 6.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Vitamin B3 and 3.6 times more Vitamin B5 than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dandelion Greens have insufficient amounts of Vitamin B5
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dandelion Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dandelion Greens has 6.2 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus and 7.6 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.5 times more Copper and 1.8 times more Manganese than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin contain similar levels of Iron, Potassium, Zinc and Water per one pound.
• Both Raw Dandelion Greens as well as Raw 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 and 1.4 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Dandelion Greens provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Dandelion Greens as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.