Comparing Nutrients in 1 pound Baked Red Potatoes VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Baked Red Potatoes	Dandelion Greens	Recommended Dietary Allowance
Energy	13.6% 395kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	32% 41.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	4.44% 3.22g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	41.8% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	256% 2304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	87.6% 1.14mg	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	30.6% 122μg	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	63.5% 57mg	176% 159mg	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	2.4% 0.36mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2942% 3531μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	4.1% 41mg	85% 848mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	86% 0.78mg	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	39.7% 3.18mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	67.4% 1.55mg	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	46.7% 327mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Dandelion Greens:

• Baked Whole Red Potatoes have 2 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 508 times more Vitamin A, 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin C, 43 times more Vitamin E and 278 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Dandelion Greens have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Dandelion Greens:

• Baked Whole Red Potatoes have 1.4 times more Potassium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 20.8 times more Calcium, 4.4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 6.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Dandelion Greens have similar amounts of Copper, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.9 times more Energy, 2.1 times more Carbohydrate and 2 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.9 times more Omega 3, 5.3 times more Omega 6 and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Dandelion Greens have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.