Comparing Nutrients in 5 ounces Boiled Dandelion Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.98% 9.07g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	1.35% 0.98g	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	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	54% 485μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	NA	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	4.6% 18.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.3% 25.5mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	651% 782μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	NA	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	32% 2.55mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	NA	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	8.5% 59.5mg	NA	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	3.44% 127g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Dandelion Greens versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Dandelion Greens vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Dandelion Greens have 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Dandelion Greens vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Dandelion Greens have 9.3 times more Calcium, 3.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Potassium and 6.8 times more Sodium than Boiled and Drained Dandelion Greens.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Energy and 4.1 times more Carbohydrate than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy