Comparing Nutrients in 1 pound Boiled Kale VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Kale	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.8g	g per day for Men 19-50 years
Fiber	47.7% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	24% 13.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Baked White Potatoes	Recommended Dietary Allowance
Calcium	68% 680mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	2.1% 31.8mg	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	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kale vs Baked White Potatoes:

• Boiled and Drained Kale has 146 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 40.3 times more Vitamin E and 155 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Baked White Potatoes:

• Boiled and Drained Kale has 15 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 1.8 times more Selenium and 2.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 1.8 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 8.1 times more Fat, 24.7 times more Omega 3, 5.8 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 4 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.