Comparing Nutrients in 1 pound Baked Red Potatoes VS Kale

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Kale	27%	31%	42%

Macro Nutrients

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.82g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Calcium	4.1% 41mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	46.4% 1579mg	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	16% 240mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 407g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Kale.
• While Raw Kale contains 241 times more Vitamin A, 1.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B9, 7.4 times more Vitamin C, 8.3 times more Vitamin E and 139.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Kale have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 3.3 times more Copper, 1.3 times more Phosphorus and 1.6 times more Potassium than Raw Kale.
• While Raw Kale contains 28.2 times more Calcium, 2.3 times more Iron, 5.3 times more Manganese and 4.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Kale have similar amounts of Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.5 times more Energy, 4.4 times more Carbohydrate and 1.4 times more Sugars than Raw Kale.
• While Raw Kale contains 9.9 times more Fat, 25.2 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.