Comparing Nutrients in 1 pound Baked Potato Skin VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Baked Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	31% 898kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.98% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	22.3% 29g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.13% 2.27g	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	94% 36g	34.6% 13g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	56% 0.73mg	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	25% 100μg	14.7% 59μg	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	68% 61.2mg	91% 81.6mg	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	1.2% 0.18mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	15.4% 154mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	58% 0.52mg	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	399% 32mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	45.4% 1.04mg	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	65.4% 458mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 407g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Potato Skin has 6 times more Vitamin B3, 15 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 342 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin C, 61 times more Vitamin E and 324.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Dandelion Greens provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Potato Skin has 7.1 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Zinc than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 4.1 times more Calcium, 2.1 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 6 times more Energy, 7.2 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 3.8 times more Omega 3 than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in one pound.