Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Baked Potato Flesh	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	39% 50.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	41.2% 30g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	35% 19.6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	51.5% 0.67mg	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	22.5% 90μg	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	129% 116mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	71% 0.64mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	43.5% 1mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Turnips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Boiled Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Boiled Turnips with Salt:

• 1 kilogram of Baked Potato Flesh has 3.9 times more Vitamin B1, 4.7 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.5 times more Vitamin B6 than Boiled Turnips with Salt.
• Both Baked Potato Flesh and Boiled Turnips with Salt provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Turnips with Salt have insufficient amounts of Vitamin B3
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Boiled Turnips with Salt:

• 1 kilogram of Baked Potato Flesh has 3.4 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Boiled Turnips with Salt.
• While 1 kg of Boiled and Drained Turnips with Salt contains 4.4 times more Calcium and 57.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Turnips with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 kilogram of Boiled Turnips with Salt lack sufficient amounts of Magnesium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Turnips with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 4.2 times more Energy, 4.3 times more Carbohydrate and 2.8 times more Protein than Boiled Turnips with Salt.
• While 1 kg of Boiled and Drained Turnips with Salt contains 3.2 times more Omega 3, 1.8 times more Sugars and 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Turnips with Salt provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Omega 6 in one kilogram.