Comparing Nutrients in 14 ounces Baked White Potatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Collards	31%	14%	55%

Macro Nutrients

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Energy	12.6% 365kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	2.5% 1.83g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	41.8% 16g	38g per day for Men 19-50 years
Protein	15% 8.33g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	111% 996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	50.4% 0.65mg	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	37.7% 151μg	128% 512μg	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	55.6% 50mg	156% 140mg	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	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1446% 1735μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	92% 921mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	20.3% 0.18mg	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	31.8% 2.54mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	114% 2.6mg	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	42.5% 298mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Collards.
• While Raw Collards contain 251 times more Vitamin A, 3 times more Vitamin B2, 3.4 times more Vitamin B9, 2.8 times more Vitamin C, 56.5 times more Vitamin E and 161.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.8 times more Copper, 1.4 times more Iron, 3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Raw Collards.
• While Raw Collards contain 23.2 times more Calcium, 3.5 times more Manganese, 2.6 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.9 times more Energy, 3.9 times more Carbohydrate and 3.3 times more Sugars than Raw Collards.
• While Raw Collards contain 7.2 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.