Comparing Nutrients in 7 ounces Dandelion Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	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	14% 18.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	18.3% 6.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	112% 1008μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	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	13.4% 53.6μg	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	77% 69.5mg	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	45.5% 6.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1287% 1545μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Potato Skin	Recommended Dietary Allowance
Calcium	37% 371mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	77% 6.15mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Dandelion Greens vs Potato Skin:

• 7 ounces of Dandelion Greens have more Vitamin A, 9 times more Vitamin B1, 6.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B3 and 3.6 times more Vitamin B5 than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw 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 Dandelion Greens vs Potato Skin:

• 7 ounces of Dandelion Greens have 6.2 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus and 7.6 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Copper and 1.8 times more Manganese than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin contain similar levels of Iron, Potassium, Zinc and Water per seven ounces.
• Both Raw 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 Dandelion Greens have 4.4 times more Omega 3 and 1.4 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Dandelion Greens.
• Both Dandelion Greens and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dandelion Greens provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Dandelion Greens as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dandelion Greens VS Potato Skin

What are the health benefits of Dandelion Greens compared to Potato Skin?

Dandelion greens are a nutrient-dense leafy green vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. They also contain antioxidants and fiber, which can support digestion and overall health. On the other hand, potato skins are a good source of fiber, potassium, and vitamin C, but they are higher in carbohydrates and lower in other nutrients compared to dandelion greens. Overall, dandelion greens may offer more health benefits due to their higher nutrient content and antioxidant properties.

Can I lose weight easier by eating more Dandelion Greens or Potato Skin?

Both dandelion greens and potato skins can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, dandelion greens are lower in calories and carbohydrates compared to potato skins, making them a better choice for weight loss. Additionally, dandelion greens are rich in antioxidants and vitamins, which can support overall health and well-being. Incorporating a variety of nutrient-dense foods, including dandelion greens, into your diet can help you achieve your weight loss goals more effectively.

Should I eat more Dandelion Greens or more Potato Skin to gain more muscles while training consistently?

To support muscle growth while training consistently, it is important to focus on consuming adequate protein. Dandelion greens are a good source of vitamins and minerals, but they are not a significant source of protein. Potato skins, on the other hand, contain some protein along with carbohydrates and fiber. To support muscle growth, it would be more beneficial to include foods rich in protein such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet.

What is the environmental impact of producing Dandelion Greens compared to Potato Skin?

Dandelion greens have a lower environmental impact compared to potato skins. Dandelion greens require less water, land, and energy to produce, making them a more sustainable choice. Additionally, dandelion greens are often foraged or grown as a weed, reducing the need for intensive farming practices.