Comparing Nutrients in 7 ounces Boiled Dandelion Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Dandelion Greens	21%	14%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	NA	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	15% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	75.4% 679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36.5% 0.47mg	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	6.45% 25.8μg	8.43% 33.7μg	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	39.7% 35.7mg	25% 22.6mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	912% 1094μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	93% 0.84mg	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	44.7% 3.57mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	52% 1.2mg	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	12% 83.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Dandelion Greens versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Dandelion Greens vs Potato Skin:

• 7 ounces of Boiled Dandelion Greens have more Vitamin A, 6.2 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Dandelion Greens.
• 7 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Dandelion Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dandelion Greens vs Potato Skin:

• 7 ounces of Boiled Dandelion Greens have 4.7 times more Calcium and 4.4 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.7 times more Copper, 1.8 times more Iron, 2.6 times more Manganese and 1.8 times more Potassium than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Potato Skin contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Boiled and Drained Dandelion Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dandelion Greens have 3.8 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Dandelion Greens as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.