Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	12.7% 369kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	15% 19.2g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	5.86% 4.25g	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	15.7% 5.95g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	14% 7.78g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	20.5% 0.27mg	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	8.93% 35.7μg	32.7% 131μg	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	56.4% 51mg	80.3% 72.2mg	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	1.06% 0.16mg	56.4% 8.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1373% 1648μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	2% 20mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	58.7% 0.53mg	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	17.4% 1.4mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	69% 1.6mg	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	28.3% 198mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Frozen Turnip Greens And Turnips per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Cooked Frozen Turnip Greens And Turnips:

• 14 ounces of Baked Potato Flesh have 2.1 times more Vitamin B1, 2.9 times more Vitamin B3, 6.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips.
• While 14 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B9, 1.4 times more Vitamin C, 53.3 times more Vitamin E and 1383.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 14 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cooked Frozen Turnip Greens And Turnips:

• 14 ounces of Baked Potato Flesh have 1.6 times more Copper, 1.6 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Turnip Greens And Turnips.
• While 14 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 25.6 times more Calcium, 5 times more Iron, 2.5 times more Manganese, 3.7 times more Selenium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 2.7 times more Energy, 4.4 times more Carbohydrate and 1.6 times more Sugars than Cooked Frozen Turnip Greens And Turnips.
• While 14 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 11.4 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 14 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in 14 ounces.