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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	14% 18.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.94% 1.4g	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	13.6% 5.16g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	NA	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.3% 0.5mg	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	13.4% 53.6μg	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	3.75% 3.37mg	77% 69.5mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dandelion Greens	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	NA	37.7% 0.34mg	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	12.4% 0.99mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	NA	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Dandelion Greens contain 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 Frozen Roasted Potatoes with Salt vs Dandelion Greens:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.9 times more Sodium than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 12.5 times more Calcium, 6.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dandelion Greens 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 Frozen Roasted Potatoes with Salt have 2.8 times more Energy and 2.8 times more Carbohydrate than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Dandelion Greens offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dandelion Greens provide inadequate amounts of Energy