Comparing Nutrients in 1 pound Potato Skin VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	34.6% 13g	38g per day for Men 19-50 years
Protein	21% 11.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	13.6% 136mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 407g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Potato Skin vs Boiled Dandelion Greens:

• 1 pound of Potato Skin has 2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains more Vitamin A, 6.2 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.6 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw 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 Potato Skin vs Boiled Dandelion Greens:

• 1 pound of Potato Skin has 3.7 times more Copper, 1.8 times more Iron, 2.6 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 4.7 times more Calcium and 4.4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Dandelion Greens contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Raw 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 Potato Skin has 1.8 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Protein than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 3.8 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Boiled Dandelion Greens offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in one pound.