Comparing Nutrients in 14 ounces Turnip Greens VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Turnip Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	21.8% 28.3g	60% 77.8g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	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	1.6% 1.15g	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	% 2.06g	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	255% 2298μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	192% 770μg	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	265% 238mg	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	75.7% 11.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	830% 996μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	75.4% 754mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	54.6% 4.37mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	24% 167mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	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 Turnip Greens vs Baked Red Potatoes:

• Raw Turnip Greens have 579 times more Vitamin A, 2 times more Vitamin B2, 1.2 times more Vitamin B6, 7.2 times more Vitamin B9, 4.8 times more Vitamin C, 35.8 times more Vitamin E and 89.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B3 than Raw Turnip Greens.
• Both Raw Turnip Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Turnip Greens 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 Turnip Greens vs Baked Red Potatoes:

• Raw Turnip Greens have 21.1 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 3.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Raw Turnip Greens.
• Both Raw Turnip Greens and Baked Whole Red Potatoes have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Turnip Greens have 5.6 times more Omega 3 and 1.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.