Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	20% 576kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	22.3% 29g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	18% 10g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	NA	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	91% 81.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	6.8% 68mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	NA	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Dandelion Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Boiled Dandelion Greens:

• 1 lb of Boiled and Drained Dandelion Greens contains 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Boiled Dandelion Greens:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.9 times more Potassium and 6.8 times more Sodium than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 9.3 times more Calcium, 3.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.8 times more Energy and 4.1 times more Carbohydrate than Boiled Dandelion Greens.
• Both Frozen Roasted Potatoes with Salt and Boiled Dandelion Greens offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Dandelion Greens provide inadequate amounts of Energy