Comparing Nutrients in 300 calories Baked Potato Flesh VS Boiled Dandelion Greens

Weight per 300 calories

• Baked Potato Flesh: 323g
• Boiled Dandelion Greens: 909g

Baked Potato Flesh has 2.8 times more energy per 100g than Boiled Dandelion Greens. It has average energy density when compared to other foods. Boiled and Drained Dandelion Greens having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Baked Potato Flesh	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	44.8% 58g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	6.27% 4.55g	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	12.7% 4.84g	69.4% 26.4g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	345% 3109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	112% 1.45mg	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	7.26% 29μg	29.5% 118μg	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	46% 41.3mg	182% 164mg	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	0.86% 0.13mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	4177% 5013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	116% 1.05mg	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	14% 1.13mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	91% 2.1mg	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	23% 161mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	6.58% 243g	22% 816g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Boiled Dandelion Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Dandelion Greens?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Boiled Dandelion Greens:

• 300 calories of Baked Potato Flesh have 3.5 times more Vitamin B5 than Boiled Dandelion Greens.
• While 300 kcal of Boiled and Drained Dandelion Greens contain more Vitamin A, 3.5 times more Vitamin B1, 23.5 times more Vitamin B2, 1.5 times more Vitamin B6, 4.1 times more Vitamin B9, 4 times more Vitamin C, 171.9 times more Vitamin E and 5179.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dandelion Greens provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Boiled Dandelion Greens:

• 300 kcal of Boiled and Drained Dandelion Greens contain 78.9 times more Calcium, 1.5 times more Copper, 14.5 times more Iron, 2.7 times more Magnesium, 4 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 24.8 times more Sodium, 2.7 times more Zinc and 3.4 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.2 times more Sugars than Boiled Dandelion Greens.
• While 300 kcal of Boiled and Drained Dandelion Greens contain 10.7 times more Omega 3, 19.7 times more Omega 6, 5.4 times more Fiber and 2.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Dandelion Greens offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6