Comparing Nutrients in 7 ounces Dandelion Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	112% 1008μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	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	13.4% 53.6μg	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	77% 69.5mg	3.75% 3.37mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 371mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	77% 6.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	NA	700mg per day for Men 19-50 years
Potassium	23% 788mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	10% 151mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	NA	11mg per day for Men 19-50 years
Water	4.6% 170g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dandelion Greens versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dandelion Greens vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dandelion Greens have 20.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Dandelion Greens vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dandelion Greens have 12.5 times more Calcium, 6.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.9 times more Sodium than Raw Dandelion Greens.
• Both Dandelion Greens and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dandelion Greens have 1.3 times more Fiber and 1.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.8 times more Energy and 2.8 times more Carbohydrate than Raw Dandelion Greens.
• 7 ounces of Dandelion Greens provide inadequate amounts of Energy