Comparing Nutrients in 500 calories Dandelion Greens VS Baked Red Potatoes

Weight per 500 calories

• Dandelion Greens: 1111g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.9 times more energy per unit of mass than Raw Dandelion Greens, which is average in comparison to other foods. Dandelion Greens having low energy density.

Which food has more nutrients per 500 calories - Dandelion Greens or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	86.6% 113g	130g per day for Men 19-50 years
Sugars	11% 7.9g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	102% 39g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	53.6% 30g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	627% 5644μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	94% 1.2mg	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	75% 300μg	38.8% 155μg	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	432% 389mg	80.5% 72.4mg	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	255% 38.2mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7207% 8649μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	208% 2078mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	111% 1mg	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	431% 34.4mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	43.2% 0.99mg	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	105% 733mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	130% 4411mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	56.3% 844mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.7% 951g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 982.1 times more Vitamin A, 5.1 times more Vitamin B1, 10.1 times more Vitamin B2, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 5.4 times more Vitamin C, 83.1 times more Vitamin E and 537.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dandelion Greens vs Baked Red Potatoes:

• Raw Dandelion Greens have 40.2 times more Calcium, 1.9 times more Copper, 8.6 times more Iron, 2.5 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 12.2 times more Sodium, 2 times more Zinc and 2.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Dandelion Greens have 9 times more Fat, 8.2 times more Saturated Fat, 5.7 times more Omega 3, 10.3 times more Omega 6, 3.8 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Raw Dandelion Greens and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Dandelion Greens as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.