Comparing Nutrients in 1 pound Baked Potato Flesh VS Kale

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Kale	27%	31%	42%

Macro Nutrients

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Energy	14.5% 422kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	15.4% 20g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	18% 6.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.77mg	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 Kale per 1 lb

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

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

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Kale.
• While 1 lb of Raw Kale contains more Vitamin A, 16.5 times more Vitamin B2, 6.9 times more Vitamin B9, 7.3 times more Vitamin C, 16.5 times more Vitamin E and 1298.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Kale provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 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 Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Potato Flesh has 4.1 times more Copper than Kale.
• While 1 lb of Raw Kale contains 50.8 times more Calcium, 4.6 times more Iron, 1.3 times more Magnesium, 5.7 times more Manganese, 10.6 times more Sodium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Kale contain similar levels of Phosphorus, Potassium 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 Raw Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 2.7 times more Energy, 4.9 times more Carbohydrate and 1.7 times more Sugars than Kale.
• While 1 lb of Raw Kale contains 37.8 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 Kale provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Kale provide inadequate amounts of Omega 6 in one pound.