Comparing Nutrients in 1 pound Baked Red Potatoes VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Baked Red Potatoes	Frozen Kale	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	17% 22g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	5.3% 3.86g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Kale	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	31.4% 0.41mg	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	30.6% 122μg	19.3% 77μg	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	63.5% 57mg	198% 178mg	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	2.4% 0.36mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Kale	Recommended Dietary Allowance
Calcium	4.1% 41mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	87.4% 2mg	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	46.7% 327mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Frozen Kale:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 6.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 206 times more Vitamin A, 2.2 times more Vitamin B2, 3.1 times more Vitamin C, 7.1 times more Vitamin E and 119.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Frozen Kale:

• Baked Whole Red Potatoes have 3.8 times more Copper, 1.6 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 15.1 times more Calcium, 1.3 times more Iron and 2.6 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Kale, Unprepared have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.1 times more Energy, 4 times more Carbohydrate and 1.7 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 7.8 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Kale, Unprepared have similar amounts of Fiber and Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.