Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Dandelion Greens

Weight per 300 calories

Baked White Potatoes

326g

Boiled Dandelion Greens

909g

Baked White Potatoes have 2.8 times more energy per 100g than Boiled Dandelion Greens. It has average energy density when compared to other foods. Boiled and Drained Dandelion Greens having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Dandelion Greens?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled Dandelion Greens

21%

14%

65%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled Dandelion Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.5%0.49g

Fat

5.62%5.45g

0.49 gvs5.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.41%0.13g

Saturated Fat

4.15%1.33g

0.13 gvs1.33 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

3.06%0.049g

Omega 3

21.6%0.35g

0.049 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.94%0.16g

Omega 6

12%2.04g

0.16 gvs2.04 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

53%68.7g

Carbohydrate

44.8%58g

68.7 gvs58 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

6.27%4.55g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs4.55 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%2.05g

Glucose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

18%6.85g

Fiber

69.4%26.4g

6.85 gvs26.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

12.2%6.85g

Protein

32.5%18g

6.85 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Boiled Dandelion Greens

0.36%3.26μg

Vitamin A

345%3109μg

RAE, retinol activity equivalents

3.26 μgvs3109 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13%0.16mg

Vitamin B1

98%1.2mg

Thiamine

0.16 mgvs1.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

10.8%0.14mg

Vitamin B2

122%1.6mg

Riboflavin

0.14 mgvs1.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31%5mg

Vitamin B3

29.2%4.67mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.25mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.25 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

112%1.45mg

Pyridoxine

0.69 mgvs1.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

31%124μg

Vitamin B9

29.5%118μg

Folates and Folic Acid

124 μgvs118 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

45.7%41mg

Vitamin C

182%164mg

Ascorbic acid

41 mgvs164 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.87%0.13mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.13 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

7.34%8.8μg

Vitamin K

4177%5013μg

Phytomenadione or phylloquinone

8.8 μgvs5013 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Boiled Dandelion Greens

3.26%32.6mg

Calcium

127%1273mg

32.6 mgvs1273 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

46%0.41mg

Copper

116%1.05mg

0.41 mgvs1.05 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

26%2.1mg

Iron

205%16.4mg

2.1 mgvs16.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

21%88mg

Magnesium

52%218mg

88 mgvs218 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

26.8%0.62mg

Manganese

91%2.1mg

0.62 mgvs2.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

35%245mg

Phosphorus

54.5%382mg

245 mgvs382 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

52%1774mg

Potassium

62%2109mg

1774 mgvs2109 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

2.96%1.63μg

Selenium

4.96%2.73μg

1.63 μgvs2.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

1.52%23mg

Sodium

26.7%400mg

23 mgvs400 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

10.4%1.14mg

Zinc

23%2.55mg

1.14 mgvs2.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

6.65%246g

Water

22%816g

246 gvs816 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Boiled Dandelion Greens:

Baked Whole White Potatoes have 2.4 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
While Boiled and Drained Dandelion Greens contain 953.5 times more Vitamin A, 7.6 times more Vitamin B1, 11.3 times more Vitamin B2, 2.1 times more Vitamin B6, 4 times more Vitamin C, 170.1 times more Vitamin E and 569.3 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled Dandelion Greens:

Boiled and Drained Dandelion Greens contain 39 times more Calcium, 2.5 times more Copper, 7.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Selenium, 17.5 times more Sodium, 2.2 times more Zinc and 3.3 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Dandelion Greens have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Dandelion Greens contain 11.2 times more Fat, 10.2 times more Saturated Fat, 7.1 times more Omega 3, 12.7 times more Omega 6, 3.8 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Dandelion Greens have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesBoiled Dandelion GreensVS Baked Red PotatoesBaked White PotatoesVS EggplantBoiled Dandelion GreensVS Eggplant

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Dandelion Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Dandelion Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: