Comparing Nutrients in 5 ounces 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	6.2% 180kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.98% 0.71g	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	9.7% 3.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 5 oz of Boiled and Drained Dandelion Greens contain 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 Frozen Roasted Potatoes with Salt vs Boiled Dandelion Greens:

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 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 five ounces.
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy