Comparing Nutrients in 1 pound Baked Red Potatoes VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Energy	13.6% 395kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.96% 0.16g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	5.07% 3.67g	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	1.8% 1.3g	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	% 2.36g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	292% 2626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	92% 1.2mg	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	220% 880μg	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	302% 272mg	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	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	949% 1139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Calcium	4.1% 41mg	86% 862mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	176% 1.6mg	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	39.7% 3.18mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	92% 2.1mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.83% 0.86mg	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 Turnip Greens:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B3 than Raw Turnip Greens.
• While Raw Turnip Greens contain 579 times more Vitamin A, 2 times more Vitamin B2, 7.2 times more Vitamin B9, 4.8 times more Vitamin C, 35.8 times more Vitamin E and 89.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Turnip Greens have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Turnip Greens:

• Baked Whole Red Potatoes have 1.7 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 21.1 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 3.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Turnip Greens have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Protein than Raw Turnip Greens.
• While Raw Turnip Greens contain 5.6 times more Omega 3 and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.