Comparing Nutrients in 100 grams Potato Skin VS Dandelion Greens

Macros Ratio

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

Macro Nutrients

	Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Energy	2% 58kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	NA	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	6.58% 2.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.4% 508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	19.3% 0.25mg	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	4.25% 17μg	6.75% 27μg	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	12.7% 11.4mg	39% 35mg	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	NA	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	649% 778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dandelion Greens	Recommended Dietary Allowance
Calcium	3% 30mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	19% 0.17mg	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	40.5% 3.24mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	15% 0.34mg	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	5.43% 38mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dandelion Greens per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Dandelion Greens:

• 100 grams of Potato Skin have 1.3 times more Vitamin B3 and 3.6 times more Vitamin B5 than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 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 Raw Potato Skin.
• Both Potato Skin and Dandelion Greens provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 100 grams of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Dandelion Greens:

• 100 grams of Potato Skin have 2.5 times more Copper and 1.8 times more Manganese than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 6.2 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus and 7.6 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Dandelion Greens contain similar levels of Iron, Potassium, Zinc and Water per 100 grams.
• Both Raw Potato Skin as well as Raw Dandelion Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.3 times more Energy and 1.4 times more Carbohydrate than Dandelion Greens.
• While 100 g of Raw Dandelion Greens contain 4.4 times more Omega 3 and 1.4 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Dandelion Greens offer comparable quantities of Protein per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Dandelion Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in 100 grams.