Comparing Nutrients in 1 pound Boiled Kale VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled Kale	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	5.63% 163kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	70.2% 91g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	5.7% 4.13g	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	2.63% 1.9g	1.8% 1.3g	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	% 2.45g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.86g	g per day for Men 19-50 years
Fiber	47.7% 18g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	24% 13.3g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	104% 1.36mg	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	73.7% 295μg	11.3% 45.4μg	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	89.7% 80.7mg	65.5% 59mg	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	48.7% 7.3mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	68% 680mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	47.6% 3.8mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	27.2% 0.63mg	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	27.2% 191mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 407g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kale versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kale vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Boiled Kale has more Vitamin A, 7 times more Vitamin B2, 6.5 times more Vitamin B9, 1.4 times more Vitamin C, 161 times more Vitamin E and 190.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.7 times more Vitamin B1, 3.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 4.7 times more Vitamin B6 than Boiled and Drained Kale.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Kale as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Boiled Kale has 30 times more Calcium, 2.7 times more Iron and 3.9 times more Manganese than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.8 times more Copper and 2.6 times more Potassium than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Potato Flesh, Cooked In Skin contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Kale as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale has 37.1 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.4 times more Energy and 3.8 times more Carbohydrate than Boiled and Drained Kale.
• 1 pound of Boiled Kale provide inadequate amounts of Energy
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one pound.