Comparing Nutrients in 1 kilogram Baked White Potatoes VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Baked White Potatoes	Chicory Greens	Recommended Dietary Allowance
Energy	31.7% 920kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	36% 47g	130g per day for Men 19-50 years
Sugars	21% 15.3g	9.66% 7g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	105% 40g	38g per day for Men 19-50 years
Protein	37.5% 21g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Chicory Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	318% 2860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	80.8% 1.05mg	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	95% 380μg	275% 1100μg	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	140% 126mg	267% 240mg	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	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2480% 2976μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Chicory Greens	Recommended Dietary Allowance
Calcium	10% 100mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	328% 2.95mg	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	80% 6.4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	187% 4.3mg	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	107% 750mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Chicory Greens:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Chicory Greens.
• While Raw Chicory Greens contain 286 times more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B5, 2.9 times more Vitamin B9, 1.9 times more Vitamin C, 56.5 times more Vitamin E and 110.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Chicory Greens have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Chicory Greens:

• Baked Whole White Potatoes have 1.6 times more Phosphorus and 1.3 times more Potassium than Raw Chicory Greens.
• While Raw Chicory Greens contain 10 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.3 times more Manganese and 6.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Chicory Greens have similar amounts of Magnesium, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Chicory Greens have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4 times more Energy, 4.5 times more Carbohydrate, 2.2 times more Sugars and 1.2 times more Protein than Raw Chicory Greens.
• While Raw Chicory Greens contain 1.3 times more Omega 3 and 1.9 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Chicory Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.