Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Baked White Potatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	31.7% 920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.2% 3.1g	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	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	37.5% 21g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	343% 3090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	77% 1mg	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	185% 740μg	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	298% 268mg	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	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	10% 100mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	63.3% 0.57mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	160% 3.7mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 929g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 309 times more Vitamin A, 2.1 times more Vitamin B2, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 2.2 times more Copper, 2.8 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 11.8 times more Calcium, 2.4 times more Iron, 2 times more Manganese and 1.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.2 times more Energy and 5.7 times more Carbohydrate than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 5.8 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Turnip Greens, Unprepared have similar amounts of Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.