Comparing Nutrients in 1 pound Baked Potato Skin VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Baked Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	31% 898kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	17% 22g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	6.7% 4.85g	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	94% 36g	37% 14g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	23.4% 0.3mg	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	25% 100μg	37.4% 150μg	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	68% 61.2mg	92% 82.6mg	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	64.4% 9.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	1569% 1883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	15.4% 154mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	67% 0.6mg	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	399% 32mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	79% 1.8mg	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	65.4% 458mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Frozen Turnip Greens And Turnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 pound of Baked Potato Skin has 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 10.3 times more Vitamin B5 and 9.2 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips.
• While 1 lb of Boiled and Drained Frozen Turnip Greens And Turnips contains 431 times more Vitamin A, 1.5 times more Vitamin B9, 1.3 times more Vitamin C, 53.3 times more Vitamin E and 244.2 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 pound of Baked Potato Skin has 6.1 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 1.3 times more Zinc than Cooked Frozen Turnip Greens And Turnips.
• While 1 lb of Boiled and Drained Frozen Turnip Greens And Turnips contains 3.8 times more Calcium, 1.6 times more Selenium and 1.9 times more Water than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 5.7 times more Energy, 9.5 times more Carbohydrate, 2.5 times more Fiber and 1.4 times more Protein than Cooked Frozen Turnip Greens And Turnips.
• While 1 lb of Boiled and Drained Frozen Turnip Greens And Turnips contains 11.4 times more Omega 3 than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in one pound.