Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	32% 930kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	26% 34g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	35% 19.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	339% 3050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	57% 0.74mg	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	22.5% 90μg	103% 410μg	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	142% 128mg	287% 258mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	5% 50mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	56.7% 0.51mg	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	43.8% 3.5mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	96% 2.2mg	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	71.4% 500mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Turnip Greens And Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Frozen Turnip Greens And Turnips:

• 1 kilogram of Baked Potato Flesh has 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains more Vitamin A, 4.2 times more Vitamin B2, 4.6 times more Vitamin B9 and 2 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Frozen Turnip Greens And Turnips:

• 1 kilogram of Baked Potato Flesh has 4.2 times more Copper, 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.8 times more Potassium and 1.8 times more Zinc than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 22.8 times more Calcium, 4.7 times more Iron and 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Turnip Greens And Turnips contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 4.4 times more Energy and 6.4 times more Carbohydrate than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 6.5 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Omega 6 in one kilogram.