Comparing Nutrients in 1 pound Boiled Kale VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Kale	Potato Skin	Recommended Dietary Allowance
Energy	5.63% 163kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	30% 11.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Potato 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	83.4% 1.1mg	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	73.7% 295μg	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Potato Skin	Recommended Dietary Allowance
Calcium	68% 680mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	213% 1.9mg	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	47.6% 3.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 407g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kale vs Potato Skin:

• 1 pound of Boiled Kale has more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled and Drained Kale.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Kale as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale vs Potato Skin:

• 1 pound of Boiled Kale has 5 times more Calcium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 6.3 times more Copper, 3.9 times more Iron, 2.9 times more Potassium and 1.3 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Potato Skin contain similar levels of Magnesium, Manganese, Phosphorus and Water per one pound.
• Both Boiled and Drained Kale as well as Raw Potato Skin 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 and 1.6 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled Kale and Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Kale provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.