Comparing Nutrients in 1 pound Baked Potato Flesh VS Collards

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Collards	31%	14%	55%

Macro Nutrients

	Baked Potato Flesh	Collards	Recommended Dietary Allowance
Energy	14.5% 422kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	19% 24.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.88% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	47.7% 18g	38g per day for Men 19-50 years
Protein	16% 8.9g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	57.6% 0.75mg	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	10.2% 41μg	146% 585μg	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	64.5% 58mg	178% 160mg	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	1.2% 0.18mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Collards	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	23% 0.21mg	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	20% 1.6mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	130% 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	32.4% 227mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Collards per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Collards:

• 1 pound of Baked Potato Flesh has 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Collards.
• While 1 lb of Raw Collards contains more Vitamin A, 6.2 times more Vitamin B2, 14.3 times more Vitamin B9, 2.8 times more Vitamin C, 56.5 times more Vitamin E and 1457 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Collards:

• 1 pound of Baked Potato Flesh has 4.7 times more Copper, 2 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Collards.
• While 1 lb of Raw Collards contains 46.4 times more Calcium, 1.3 times more Iron, 4.1 times more Manganese and 4.3 times more Selenium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Collards contain similar levels of Magnesium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 1 pound of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 2.9 times more Energy, 4 times more Carbohydrate and 3.7 times more Sugars than Collards.
• While 1 lb of Raw Collards contains 10.8 times more Omega 3, 2.7 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 pound of Collards provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Collards provide inadequate amounts of Omega 6 in one pound.