Comparing Nutrients in 14 ounces Kale VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Kale	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	7.83% 5.68g	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	2.24% 1.63g	2.4% 1.75g	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	% 1.6g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 1.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Kale	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	106% 957μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	64.7% 0.84mg	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	61.5% 246μg	26.8% 107μg	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	412% 371mg	55.6% 50mg	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	17.5% 2.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	101% 1008mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	76.7% 0.69mg	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	79.4% 6.35mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	30% 0.69mg	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	31% 218mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.6% 356g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kale vs Baked Red Potatoes:

• Raw Kale has 241 times more Vitamin A, 1.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B9, 7.4 times more Vitamin C, 8.3 times more Vitamin E and 139.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Kale.
• Both Raw Kale and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Kale as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Baked Red Potatoes:

• Raw Kale has 28.2 times more Calcium, 2.3 times more Iron, 5.3 times more Manganese and 4.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Copper, 1.3 times more Phosphorus and 1.6 times more Potassium than Raw Kale.
• Both Raw Kale and Baked Whole Red Potatoes have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 9.9 times more Fat, 25.2 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Energy, 4.4 times more Carbohydrate and 1.4 times more Sugars than Raw Kale.
• Both Raw Kale as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.