Comparing Nutrients in 1 pound Baked Potato Flesh VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Baked Potato Flesh	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	14.5% 422kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	18.5% 24g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	1.2% 0.18mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	33.8% 0.3mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.22mg	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 Cooked Frozen Kale per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cooked Frozen Kale:

• 1 pound of Baked Potato Flesh has 1.7 times more Vitamin B1, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.8 times more Vitamin B6 than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains more Vitamin A, 6.7 times more Vitamin B2, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 40.3 times more Vitamin E and 1395 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 Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cooked Frozen Kale:

• 1 pound of Baked Potato Flesh has 3.2 times more Copper and 2.7 times more Potassium than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 30 times more Calcium, 2.4 times more Iron and 3.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Frozen Kale contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 2.6 times more Energy, 4.1 times more Carbohydrate and 1.4 times more Sugars than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 33.6 times more Omega 3, 1.5 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 Cooked Frozen Kale provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Kale provide inadequate amounts of Omega 6 in one pound.